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Wednesday track workout @ Kezar
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Hi GGTCers - track is at Kezar again and Dorette has a killer workout for us - "Brain Training for Triathletes". Come with fresh legs!! :) 

 

Location: Kezar Stadium

6:45 PM: Warm up 15 min. easy jog on upper perimeter

7:00 PM: Run specific drills + 800 building strides on the straights

7:10 PM: Main Set

 

5 - 10K (Sprint - Olympic)

1200 starting at 10K pace, building to < 3K pace

2 min RI

800 at I Pace (87 - 90%)

1 min RI

4 x 200 < I Pace (~ 92 - 95%)

30 sec RI followed by an easy 400 after the second 200

4 x 100 (97+ % effort)

RI is easy jog back to start…work as a group starting together

Repeat

 

13.1 - 26.2+ (Half to Full IM)

1600 @ 5K pace

400 easy jog RI

4 x 400 @ I Pace

30 sec RI between first three 400s with a 400 easy jog RI after the last 400

Repeat

 
See you tomorrow night!
Carmen
 
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