Week of May 28 – June 3, 2018 (Memorial Day)

Enclosed you will find the schedule for this week:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	7:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	6:30 AM	6:00 AM
Location:	Lucky’s Lake	DTWN	Aquatic Center	DTWN	Aquatic Center	Kilarney Staiton	DTWN YMCA – Optional
Sport	Swim	Bike/Run	Swim	Run	Swim	Bike / RUN	Run
Duration:	3 crossing	2h	1h 30m	Track	1h 30m	3:30H / 30 MIN RUN	1h 30m

Bad Weather – Sunday Run Cancelled

The weather looks really bad. Please get your run workout on your own:

Warm up: 5 min walk 15 min Z1

Dynamic Warm up

Strides (Follow the workouts below)

Main set: 6 x 800 m Run Moderately hard (Jog recovery equal to 800 m time)

This is almost 5km but broken up with plenty of recovery. Aim for goal 5km effort or a little faster.

Cool Down: 3 min walk 7 min easy 3 min walk