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Swim Workouts

In case you may have missed this in our group emails, master’s swim workouts are currently being held at Steven’s Aquatics in Hoboken (across from the soccer field on campus).  Hours change quarterly so please review the schedule on the Steven’s Aquatics Homepage.  Open swim hours and fees can be found on the homepage as well.

Tuesday Track Work

  • Filed under run

It looks like wet weather tomorrow afternoon and night so beat the rain and join us on the track for an early workout.  Here’s what we’re doing:

Warmup: Jog to track, 2 laps drills + strides
Set 1: 1×1600 @10K pace; 60s standing rest after
Set 2: 100-200-300-400-300-200-100 @5K pace; 15s standing rest between, 60s after set
Set 3: 2×800 @ 10K; 200m between sets

Cool down: Jog back to Hoboken.

We will 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 workout is open to all ability levels.  We will work with you to modify the workout to fit your needs.  Let us know if you have any questions.  See you on the track!

-Michael & Nicole

Tuesday Bike Ride

Week 2 of GC Tri Tuesday am Bike workout

Departing from the 14th St Ferry at 5:40am, back in Hoboken by 7am.

Warmup:    Ride up River Rd to Palisades Park
Main Set 1: Hill Repeats (3x, 4x or 5x)
Main Set 2: Ride down River Rd to Weehawken Ferry
Cool Down: Weehawken Ferry to Hoboken

Helmet, Fluids and (if you have) Flashing Light for Bike.

See you then.
JD