Things are gonna get a bit nasty from here...
Mon | 4:30pm 4x 1Km, 60s rest, 4x (1Km, 20s, 200m fast, 100sec rest), 2min rest, 1 split thousand |
Tues | Track session in am- prob hills… meet at Venice/ Innes @ 6:15am all warmed up and ready. Paddle- midday, 45 min paddle with races to places 1pm- head to Margie Oliver’s wake in PMB, leave from KCC |
Wed am | Burman hellrun- 2 laps! run 60 min 5:45am Engen |
Wed pm | Dice at Shongweni |
Thurs | 5pm- 5 x2000 (1tt). Light run if the legs are OK after 2 laps of hell on wed |
Fri | Rest |
Still waiting to see what Justin's session is going to be, but pretty sure its hills. Will update if neccesary so check again on monday avie. Justin's group are doing fartlek...
3x3min 2min jog
4x2min 1min jog
6x1min 1min jog
Total time 43min
I am still keen to do Sir Arthur hills, so meet at the robot at 6:15 if you are too.
Many of us will be wanting to head up to Margie's memorial on tues, so it's a morning run, lunchtime paddle and then head to PMB with the KCC convoy that is gathering at 1pm at lugs.
Thursday- doubt there will be a dice, so we'll make a good Dusi session up.
Weekend... Merry Christmas! Don't let your training get in the way of family time... but squeeze it in.
Boxing day... long session at lugs early and then head to test match at Kingsmead
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