Wednesday Ride and Thursday Run Details
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Shawn Bostad
Apr 30, 2019, 1:05:51 PM4/30/19
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Hey Folks. We are officially riding outside now.
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Here is the plan for the week.
Wednesday Ride Plans
Meet @6pm
Location: Western Bike Works
Workout:
4 X 5 min Best Possible Effort Up Fairview
Recovery is the Downhill.
We'll warm up for 15 min and cool down for 15 min.
Here is the hill we'll be riding.
Meet us there if you prefer not to meet us at Western. I would plan on 6:20 if you meet us at the hill.
Thursday Run Plans
Meet @6pm
Location: Duniway Park Track
Right next to Under Amour
Workout:
Warm up:
15 min nice and easy jogging
10 min of stretching and dynamic warm up
Main set:
4 X 100 meter strides
Recovery is 30 sec
10 X 200 Fastest Possible Average
Recovery is 90 sec
4 X 100 meter strides
Recovery is 30 sec
Cool Down:
15 min nice and easy jogging
See you guys this week.
Shawn Bostad
Steelhead Coaching
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