Weekend Update: July 15-16

Saturday, July 15, 2017

Bike / Run

  • Group A: 5:00am riding out of Downtown Y
  • Duration: 4 hours followed by 30 minute run
  • Group B: 6:30am riding out of Advanced Cycles
  • Duration: 2 1/2 hours followed by 30 minute run

Sunday, July 16, 2017

Long Run

  • On your own
  • Duration: 10-12 miles
  • Breakdown of workout:
    • Warmup: (25 min)
      • 15 min easy, then 4 x 30 sec build with 2 min easy
    • Main set: (60 min)
      • 4 x 15 min as: 12 min @ tempo or half-marathon pace, 1 min walk with 2 min easy jog
    • Cool down: (5 min)
      • 5 min easy jog

 

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