June 24, 2016
Enclosed you will find the breakdown for this weekend:
Please review the following:
Location: Killarney Station
Duration: 3 hours 30 min bike/ followed by a 20 min run
Warm up: 30 min easy
3 x 30 min tempo followed by 30 min at an endurance pace
the last 30 min at endurance pace take the last 15 min at high cadence at an easy pace.
- Run: 30 min at moderate pace. the last 10 min please run it at tempo pace.
Location: UCF Research Parkway
Duration: 3 hours
The entire ride is at an endurance pace.
- Run 30 min at moderate pace.
Please do the it!