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This week we’ll return to a favorite workout, compound repeats on the West Drive hill above the yard (W80s). It promises to be a fabulous night with the temperature close to or at 40 degrees … yippee!
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WE WILL MEET AT WEST DRIVE AND 81ST at 730p
and after a brief warmup, we’ll roll into the workout.
Compound repeats divide a distance into segments of different effort or pace. In this case, we’ll run from the Swedish Cottage to the Winterdale Arch (over the bridle path) at 5k-10k speed, then sprint to the crosswalk at the top of the hill. The recovery is downhill with a goal of a relaxed, smooth form.
Quantities are beginner x5, intermediate x6, advanced x7, with the number completely flexible (please ask for guidance). Each one-way repeat is ~450 meters (~500 yards for the metric-averse).
See you in the park!
Brett
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