Spring 2008 Workouts

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PRIMARY
TUESDAY
 time:      6:00pm (ready to go at 6:30)
 location:  CMU Track  (Nov 08 - Spring 09)
 workout:   intervals
SATURDAY
 time:     9:00am sharp
 location: Schenley Oval
 workout:  Tempo run

SECONDARY *
Thursday
 time:      6:00pm 
 location:  CMU track /Schenley Oval
 workout:   intervals/fartlek
Sunday
 time:     9:00am  
 location: Schenley Park Oval
 workout:  Long Run
* It's always best to verify the group is meeting before hand.
Contact Hans Rottman mollyhans@msn.com or Charlie Ban charlie.ban@gmail.com 

						
	         Tuesday - Speed starts at 6:30		
                 Saturday - Tempo starts at 9 a.m.	
                 Sunday - 9 a.m.




Tue Oct 27 - Ladder with longer rest - 600 - 2 min rest- 800 - 2:30rest - 1000 - 3:00 min - 1200 - 3:30 - 1000 - 3:00 - 800 - 2:30 - 600
Sat Nov 1 - Schenley Tempo
Tue Nov 4 - Schenley Road Hills - 10-12 reps with active rest
Sat Nov 8 - Frick Park XC Race
Tue Nov 11 - CMU TRACK Ladder - 1200 - 2:30rest - 1600 - 3:00rest - 2000 - 3:30rest - 1600 - 3:00rest - 1200 2:30rest - 800 - LAST KILLER WORKOUT OF THE YEAR !
Sat Nov 15 - Schenley Tempo
Tue Nov 18 - 6 x 800 with 2 min rest
Sat Nov 22 - Schenley Tempo
Tue Nov 25 - No speedwork with last race only 2 days away 
Tue Nov 27 - HAPPY THANKSGIVING - Turkey Trot & Gutbuster
Directions to Schenley Park 





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