Blog

July 9, 2018 – Swim

July 9, 2018 – Swim

SWIM Come join the crowd at Little Campbell Lake for our group openwater swim workout. We will have three buoys set up and coach Noel out on a kayak. Meeting at the Lake at 6pm. Workout focus: During the warm up lap we will focus on sighting and drafting. We will spend the first 10-15 …

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July 4, 2018 – Bike

July 4, 2018 – Bike

BIKE This weeks bike workout can be done on a road bike or mountain bike: We will the workout is a┬áprogression off of last weeks bike workout. 4 sets of: – 3 min Moderate – 3 min Hard – 3 min Moderate easy spin 10 minutes between each set Depending on where you end do …

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July 3, 2018 – Run

July 3, 2018 – Run

RUN Meet at Hanshew track @ 6pm Track: Start with the AK Athlete Warmup If you are at track day we will then work through some agility drills Main set: 3 sets of: 1200m (400 @ 1/2 marathon pace, 400 @ 10k pace, 400 @ 5k pace) Rest 60 seconds 800m (400 @ 10k pace, …

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July 2, 2018 – Swim

July 2, 2018 – Swim

SWIM Summer is here and the water at Little Campbell Lake is perfect for swimming. Bring your wetsuits and join us for our group workout. We will have buoys set up for a proper open water workout. Meeting at the Lake at 6pm. Workout focus: During the warm up lap we will focus on sighting …

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June 27, 2018 – Bike

June 27, 2018 – Bike

BIKE This weeks bike workout can be done on a road bike or mountain bike: The workout is a┬áprogression off of last weeks bike workout. 3 sets of: – 3 min Moderate – 5 min Hard – 3 min Moderate easy spin 10 minutes between each set Depending on where you end do a 10-20 …

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