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

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