Winter Workout #3 – 12/4/19

Hello My Friends…if you are interested…here’s a workout for this coming Wednesday:
Meet at store (Hanlon’s – Main St)
Leave Hanlon’s at 6:00 (leave a little earlier if you are want to take the warm-up a little slower than most). Jog ~2 mi over to Hyannisport. Meet me at the Hyannisport YC (corner of Irving Ave & Iyannough Ave).
Then we’ll walk up to the corner of Longwood and Irving…from there we’ll do 4 x 4 mins w/~2min recoveries on the following course:
Run up Irving Ave, take 1st left onto Dale Ave, wind around bend and take right onto Hawthorne Ave, go up tough hill then take right onto Irving. I’ll blow whistle at 4 mins. You’ll be somewhere on Irving. From there…do easy recovery walk/jog to me back at starting point. 
Pacing notes: Run the repetitions at 30-40 min race pace…except push the effort (not pace) up the Hawthorne hill.
Jog back to store as a cool-down.
Note: Workout is extremely flexible. We can make all kinds of individual modifications based on what you want to do.

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