8km semi ladder - started at 8.0, then up .1 every km to 8.5 then down to 8.3 for the last
Then lower back, lats, dips, pull ups and crunches
Maybe some duwhups and bebops in there too.
It's the Friday Fread
Re: It's the Friday Fread
7 laps at the municipal track. 1.5 miles in 14:00 plus one 400 m in 2:00. 94% humidity, yuk.
Hola!
-
- Lynn Williams
- Posts: 17817
- Joined: Thu Jul 10, 2008 9:13 pm
- Location: B.C.
Re: It's the Friday Fread
Beautiful morning for my 7K run.
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
Re: It's the Friday Fread
10K for me. What a gorgeous fall day here in Ottawa.
Re: It's the Friday Fread
2 miles warm up, 4 miles in 32 mins and 2 miles cool down.
Re: It's the Friday Fread
10.4k done
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
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