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Tuesday Morning Bike Ride
Departing at 5:40 am from the 14th st ferry.
Warmup: Ride up River Rd to Palisades Park
Main Set 1: Hill Repeats (4x, 5x or 6x)
Main Set 2: Ride down River Rd to Weehawken Ferry
Cool Down: Weehawken Ferry to Hoboken
See you then,
JD
GC Tri Weekly Newsletter
Happy Training,
GC Tri
Thursday Evening Track Workout
Below is the workout for this evening.
I’m going to continue to send workouts every Thursday for the run. 7:30pm is becoming difficult for me to make regularly commit to because of work. The normal meeting time will continue to be @ 7:30pm. And, I will continue to give everyone a heads up when I will and will not be there. Don’t let this keep you from getting out there. Discipline is important for a triathlete.
MEET: 7:30pm @ 11th and Park
WARM-UP: Jog to track, stretch, strides
MAIN SET: Tempo – Negative 800 Meter Intervals
Run 6 x 800-meters (1/2 mile). Maintain consistent interval times and rest between intervals.
Walk/jog 200 or 400 meters (1/8 – 1/4 mile) between intervals, depending on how hard you run the intervals.
**Don’t go out too fast for the first 800..you will pay for it. Your speed for each of the intervals should be 5 seconds faster than the previous – hence the name “negative split” 800 meter intervals.
Interval Breakdown
#1 = 5k pace
#2 = 5 seconds faster than #1
#3 = 5 seconds faster than #2
#4 = 5 seconds faster than #3
#5 = 5 seconds faster than #4
#6 = 5 seconds faster than #5
COOL DOWN: Jog home
APPROX. TOTAL DISTANCE: 6.5 – 7.25
APPROX. TOTAL TIME: 60 – 65 minutes
Thursday bike
Tuesday Track Workout
Tuesday Bike Workout
Warmup: Ride up River Rd to Palisades Park
Main Set 1: Hill Repeats (4x, 5x or 6x)
Main Set 2: Ride down River Rd to Weehawken Ferry
Cool Down: Weehawken Ferry to Hoboken
See you then
JD