Daily Archives: February 21, 2020

Coach's Corner

Weekend Update

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Good morning from Thailand everyone!

I hope you are all having a wonderful week! It was informed to me that it is going to be very cold and windy tomorrow, compared to Thailand 95 degrees and 80% humidity. Enclosed you will find the weekend update:

Saturday

  • Bike Trainer session
  • Time: 5:00 am
  • Led by Dan Grieb
  • Location: Tri Peak Athlete – 617 Virginia Dr. Orlando, FL 32803

Sunday – Run on your own

  • Warm up: 10 min at your easy building to moderate pace
  • Accelerators: 4 x 20 sec pick ups with 40 sec recovery
  • Main Set:
    • Short Course
      • 5 x 5 min at Tempo pace with 30 sec walk 4:30 min at Long Run Pace (Moderate pace)
    • Long Course
      • 5 x 10 min at Tempo Pace with 30 sec walk 4:30 min at Long run pace (moderate pace)
      • 20 min at Long run pace (moderate pace)
  • Cool Down:
    • 5 min easy
    • Foam Roll and Stretch
      • Mobility poses
        • 1 min hold on each side: double pigeon
        • 2 min hold per side: dragon
        • 2 min hold per side: crossed shin
        • 2 min hold per side: seated straddle
        • 1 Min Child pose
        • Second round:
        • Every pose will be a one min hold.
  • Make sure you take a deep breath and sink into the pose