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Lower Loop Ladders
Hey everyone! Winter is here (although it’s looking like it’ll be a little warmer than freezing tonight.) Come and join me for some fun with a ladder workout in the Lower Loop of Central Park.
Meet: 7:30 pm at Southern Pump House (usual Wednesday night meeting place), and we’ll warm up with a jog to the 72nd Street transverse. If you prefer to come directly to the start, we’ll be starting at ~7:40 pm on the 72nd St transverse at the top of The Mall/Literary Walk (just opposite Bethesda Terrace).
The workout (you’ll need a watch):
1. Run out fast* for 1 min, standing rest 1 min, run back fast for 1 min, jogging/standing rest 1 min.
2. Continue with “ladder” as above (with one minute rests between each effort) to complete: 2-2, 3-3, 2-2, 1-1.*Fast should be your 5k pace for the 1 and 2 min efforts, and ~10 sec/mile slower for the 3 min efforts.
I look forward to seeing you later!
Gill
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