Thanksgiving week!

Congratulations to all of the athletes who raced this past weekend in Ironman Arizona!

• Ana Caminas
• Alfredo Solarte
• Jose Lopez
• Judy Hill

Enclosed you will find the schedule for this week:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:00 AM	5:00 AM	5:00 AM	7:00 AM	7:30 AM	Holiday Time – You are on your own. Run Workout for Sunday Enclosed!
Location:	DTWN	DTWN	DTWN	DTWN	Lucky’s Lake
Sport	Swim	Bike/Run	Swim	Run	Open Water
Duration:	1h 30m	2h	1h 30m	Turkey Trot	1h 30m

Sunday Run workout:

• Warm up:
  • 15 min easy
    • Include 4 x 30 sec pickups with 90-second recoveries with
  •  7 min moderate pace… slightly faster than your first 15 min.
• Total Warm up: 30 min
• Main Set:
  • 4 x 5 min at tempo pace with 30 sec jog and 2:30 min jog.
  • Please try and keep the same pace in all of them.
  • 15 min aerobic pace
• Cool Down: 5 min easy