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Discussion: March 9 O-group workout

in: Ottawa OC

Mar 10, 2011 3:08 PM # 
fkawam:
OOC Training March 9, 2011

Excellent workout all-round gang!

-w/u: fox (place flags) and hound (pick up flags…5minutes later)…(loop: trail off end of 4H to dog loop transitway back of Woodroffe houses in by Whitehaven – woodroffe interval loop-base of bridge)…Assemble at bridge &stretch…6 strides over bridge…up stride jog down…(3 laps)~ 3km based on this mapping (see link)…may be slightly off depending on route choice
http://www.run.com/showroute.asp?map=2712856

- 15 minutes of “attacking “controls under bridge south east side of transitway control set in triangular hill clump…3 approaches (low/contour/high) alternating..any order..fluid in-outs…bottom-middle-top intermediate marker as focus (lights on ski poles)…top has established trail

- 6-8 times north side of field - pavement loop 1:30 rec…alternating directions
- 2 lengths on side walk to bridge 1:30 rec

- Molly: walk to WHS and back for w/u and w/d ..skiing loop under bridge loops….after warm up, 6 loops north side of field - pavement loop 1:30 rec…last three in the opposite direction

- Francis: skiing around area….while coaching

w/d to park and top up to 12 minutes total

Specifics:

- “Controls exercise”….6-7 times in triangle
- Eric, Errol and Robbie….8 north – side loops
- snow very “sand like” on loops….ideal for workout
- Alexander, Randy, Scott, Stefan, Steve – 6 north – side loops
- north side loops: done from 1:30 – 2:30 see individual logs
- lengths on side walk to bridge: done from 57 - ~ 1:15 see individual logs
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