Christmas Weekend

Saturday 

Group Bike Ride:run

• Location: Advanced cycle – 436 and Lee Vista
• Time: 7:00 am
• Duration: 2 hr 30 min ride / 30 min run

Sunday – Christmas Day

• Long run
• On your own
• Duration: 90 min – 1hr 50 min
• Description: Time on your feet. 
• Warm up: 10 min easy 
• 4 x 8 min at tempo pace with 30 sec walk 3:30 jog
• The rest at zone 2 (endurance ) or long run pace