Discussion: March 2, 2011 Workout Details

Ogroup March 2 2011 workout

Francis (coaching), Errol, Robbie, Scott, Stefan

w/u:
Run west along Carling to the Colliseun movie theatre and back (~20 miniutes ~3.5km)

workout:

10 minute scramble for flags in the woods

5 x[Frank ryan ski/snow loop(~500m) –
Road loop:Henley, Rob Roy, Crestview,Maplewood) (~400m)]

-on last set a double road loop where everyone was to split 2:10 together and then accelerate to previous road loop pace
- the snow loops had staggered starts where those that started behind had to catch and stay with the group; the road loop had a common start
- 1:30 recovery from the last person to cross the line in all cases

w/d

- run through woods to find the flags not found in the scramble

Set 1:
Robbie 2:30-1:35 Errol 2:40-1:37 Stefan 3:12-1:54 Scott 3:13 – 1:39

Set 2:
Robbie 2:22-1:27 Errol 2:39-1:34 Stefan 3:04-1:49 Scott 3:05 – 1:36

Set 3:
Robbie 2:36-1:24 Errol 2:55-1:30 Stefan 3:04-1:53 Scott 3:04 – 1:32

Set 4:
Robbie 2:35-1:22 Errol 2:45-1:26 Stefan 3:05-1:49 Scott 2:54 – 1:28

Set 5:
Robbie 2:35- 3:05 (2:04/1:21) Errol 2:50-3:41(2:08/1:33) Stefan 3:10-4:03(2:06/1:57) Scott 2:28– 3:43(2:07/1:36)


Also note:

Scramble : (forgot who got what)
2 flags- 4points
5 flags - 17 points
8 flags - 28 points

More flags found during w/d....but 4 still missed..credit goes to Hazel for finding these (some on main trails!)