CFL Tri Club – Nov 16 – 19, 2017

Thursday, November 16, 2017

  • 5am – DTWN YMCA
  • Speed Work / Track

Friday, November 17, 2017

  • 5:30 am – Aquatic Center
  • Muscular Endurance / Swim

Saturday, November 18, 2017

  • Long Run / On your own
  • Warm up:
    • 15 min easy
  • Main set:
    • 6 x 8 min at Tempo pace with 30 sec walk / 1:30 min jog
  • Cool down:
    • 5 min easy

Sunday, November 19, 2017

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