This week is a little different, since many of the crew will have “raced” on Sunday. Note that we are at Robillard on Wednesday, and that there is a group workout on Friday.
Monday: am weights on your own pm recovery jog. For those who did not race: 20min tempo. Marathon group 18k easy.
Tuesday: 7am core at Le Gym pm long jog (80-90min) to make up for Sunday.
Wednesday: am weights on your own 5:30pm Robillard 3x3x300m 1500m pace (100/300m rec). Marathon group: (Liz and Tiff only): 1h steady, 4×1200 at 5k pace, 3min rec, 1h steady. Run to and from Robillard as steady portion. Road group: 10x1min fast (1500 pace equivalent), 2min rec.
Thursday: 7am core at Le Gym+hills pm recovery jog
Friday: Time TBA from Le Gym Westmount Park. 6x1200m at 5k pace, 3mnin rec. 3x30sec fast at the end.
Saturday: off (Volunteer for Montreal Games at Robillard for some)
Sunday: Long run 9am at Le Gym 1.5-2h easy. Marathon group 25k at Marathon Pace.