Friday, December 16, 2011

practice 12/16

Hi Everyone,
Rusty and Mike will both be out of town this saturday. No, you don't get the day off! the group should meet at vieja valley school. warmup 40 minutes in the hills, then run the 4 miles to goleta beach. for the workout, everyone will run 3 minutes at marathon effort 1 min easy jog, 2 minutes tempo effort 1 min easy jog, 1 min @95% 1 min easy jog and keep this cycle going for the 4 miles to the beach. then easy back for a cooldown.

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