Wednesday Run November 27th

The weather promises to be a bit better this week if maybe a little cooler. Slight increase in the time at tempo moving up to 21 minutes. Just a small health warning, for anyone doing the Thursday spin class, there is a 20 minute FTP test. If you are having a serious crack off the FTP you might want to not go full tempo for the run tomorrow night. The session itself will be simple enough, three by 3 minutes and three by 4 minutes. Usual stuff, 6:30pm and the carpark on the city side of the Kingsley Hotel or alternatively 6:50pm at the first roundabout in the Business and Technology Park on the Model Farm Road. For anyone thinking of joining us for the first time we run a 1km loop in the business park so no one gets dropped or left behind. Wear something bright (Hi-Viz) or some kind of small light.

Session

Easy run from the Straight Road to the business park

6 x 60m strides

3 x 3 minutes at tempo with 90s recovery jog

3 x 4 minutes at tempo with 2 minutes recovery

easy run back to Straight Road via Farranlea Park