On Sunday Nicole will be leading the ride leaving the 14th St Ferry in Hoboken at 7:30 AM. Most people have Monday the 5th off, so if your interested in riding with a group feel free to post to the Yahoo Group. Stevens pool will be open for Master’s on Monday as well as lap swim.
Have a safe and happy 4th of July!
GC Tri
Congrats to Megan for bringing home another win at the Tupper Lake triathlon this past weekend and Norman had a great race as well! Eva had another great Ironman performance at Coeur D’Alene with her limited training as well!
Happy Training.
Happy Training.
Since a lot of people have been training and racing very hard lately we are going to use this week’s workout to flush the muscles. Here is the workout:
Warmup: Jog to track, 2 laps striders
Set 1: 1×1600 @10K pace, 30s after set
Set 2: 100-200-300-400-300-200-100 @ 5K pace; 15s between intervals, 60s after set
Set 3: 2×800 @10K pace, 200m jog between intervals
Cooldown: Jog back to Hoboken
Meet at 9th & Park at 6:15am to jog to the track or you can meet us at the track on River Rd. in Weehawken for a 6:30am start. We’ll be back in Hoboken by 7:15am this week since it is a longer than usual workout. See you out there.
