Hi Fits!
Here's the WOW for this week.
Monday 5/21: active recovery, go hike, bike, take your dog for a walk....something fun. I'm taking Ryno for a trail run around 8:30 a.m. if anyone wants to join....thinkin' Silver Springs and thinkin' 10K. Meet at the boat launch.
Tuesday 5/22: @ 5 a.m. meet K at the Vaughan for a swim. Or on your own (TOTAL: 2000 yd (normal 300 W^ and 3x500 main set, 200 cool down))
Wednesday 5/23: @ 5 a.m. with Al at the Vaughan, a 3000yd continuous swim every 6th lap sprint. Followed by a 40 min run and strength on your own. I will be at the Vaughan for the swim in the evening @ 6 p.m.
Thursday 5/24:@9 a.m. 15 mi tempo on the bike (meet at the Wades) and a 2 hr run.
Friday 5/25: @9a.m. meet at Silver Springs for a 5 mi recovery run with Al, strength on your own.
Saturday 5/26: @ 7:45 meet K at the Vaughan for a 3000 yd LSDs and a bike/ run at Big Rock (tri bikes) @ 10:30 ish
Sunday 5/27: North Central Cyclery's gravel metric 62 mi bike on the country roads near DeKalb. The ride kicks off @ 9am from NCC. If you'd like to caravan up with the Wades please be at our place by 7:45 a.m. Bring a knobby tired bike (either mountain, cyclocross or the likes....NON ROAD/TRI bikes). Also, bring $10 donation for the cue sheet (bandana with our turn by turn directions) all proceeds go to support AXLETREE, NCC's nonprofit organization meant to inspire awesomeness through great cycling events and support bike advocacy!
Cheers,
SpecialK
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