Jun
10
05:30AM

Wednesday Canal Run

Wed, 10 Jun
from 5:30am to 6:30am

by Nadia Munoz
Posted: about 1 month ago
Updated: about 1 month ago by John Ballard
Visible to: Public
RSVP: Club Members 2020 and Runners

Time zone: Arizona
Reminder: None
Ends: 06:30am (duration is about 1 hour)

Speed and Efficiency work according to a seasonal build plan. Workouts will be posted here prior to the workout.

Workout:
Both hard sets, good form over pace. Second set of harder, a little more hips, cadence, arm swing and fun. Good landings/quick “turnover”.

Warmup:
-10 min easy
-5 min drills
-5 min steady with focuses

Main:
-6 × 2 min hard, 1 min active RI’s

-10 × 1 min harder, 1 min active RI’s

Cool
5-10 min easy cooldown

The route
https://ridewithgps.com/routes/31763700

Location

Luci's at the Grove

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  • [2020-Jun-08 04:29 PM] John Ballard: Updated

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