Winter Workout #5 – 12/18/19

Hi Troops…
Weather looking OK for this Wednesday. If you are interested…here’s a plan:
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).
From there…we’ll do 3-4 x ~1200m (3/4 mi)…or 6 min pick-ups…whichever comes first…w/~2min recoveries on the following course:
Run up Irving Ave…take 1st left onto Dale Ave….wind around bend…take right onto Hawthorne Ave…go up tough hill then take right onto Irving…run down hill back to starting point. I’ll blow whistle at 6 mins. If you have not completed loop, just walk/jog back to starting point. If you arrive back to start before 6 mins…stop running hard when you get there…break into recovery jog.
Pacing notes: Run the repetitions at 35-45 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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