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Thursday Track Workout

Runners,

Below is a workout for this evening. I’m swamped with work so will not be able to make it. Don’t let this stop you!

MEET: 11th and Park @ 7:30pm
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WARM-UP: Jog to track, stretch, strides

MAIN SET: Endurance interval + Speed

1 x 2000 @ 5k pace…steady even pace!
2 x 800 @ mile pace…stay relaxed!
4 x 200 @ sprint…quick turnover!
Recovery between each interval = Jog 100 (approx. 60-seconds)

**Don’t let your stride get lazy. Count 1-2-3-4 in your head. This will help you maintain a consistent stride and help with pacing.

COOL-DOWN: Jog home
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TOTAL TIME: 60 minutes
TOTAL DISTANCE: 6.25 miles

Get to Work!
Megan

More hills

The usual hill workout tomorrow leaving 540am from 14th st ferry. headed to palisades park for 4-6 repeats. If you are racing this weekend, join us anyway and skip the hills. Looks to be a tad warm so bring fluids.

Tuesday Morning Bike Ride

Get up and get out tomorrow morning. Group ride leaving from 14th st. ferry at 540am headed to the park for hill repeats. JD will not be in attendance tomorrow.

Tuesday Track Workout

Get excited…We’re doing Yasso 800s tomorrow! Here is the workout:

Warmup: Jog to track, 1 lap striders
Main Set: 7 x 800 @ 5K pace (consistent through sets), 45s standing rest after each
Cool down: 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 7:20am this week since it is a longer than usual workout. See you out there.

–Michael

Weekend Ride

For those who will still be in town, Mike will be leading the group ride on Saturday leaving the 14th St ferry in Hoboken at 7:00 AM. If you are interested in riding on Sunday, please post to and let everyone know the time you plan on departing.

Weekend looks to be on the warm side so please bring plenty of fluids.

Weekly Newsletter

Hello All,

This past weekend GC Tri had another awesome weekend of racing. At the Flat as a Pancake triathlon we took 3 of the top 4 slots for men’s overall with Andrew taking second, Scott Duprex taking 3rd and Will taking 4th. Sherri and Mike Satz also had awesome races for themselves. At the Harriman sprint on Sunday Maria had a great race taking 3rd in her Age Group. We also had solid representation at Eagleman 70.3. Jared brought home a 5th in his age group and 17th overall. Adam, Andrew C, Keith and any others I missed all brought home some great results. The hills, track workouts and long rides are paying off!

Good luck to everyone racing at the Lavaman, Long Branch and Pat Griskus triathlons this weekend!

Happy Training,

GC Tri