10/19 Q1: Saturday Quality Workout (Horn Pond Group)

8:00 am Horn Pond pump station parking lot: https://maps.app.goo.gl/T54QTZtZSpexfdgD8

Group leader: Assistant Coach Tom

Long run – Easy pace:
9.7 mile “Spot Pond” course https://connect.garmin.com/modern/course/314431075
-OR-
7.6 mile “North Reservoir” course https://connect.garmin.com/modern/course/314431871

The Coaches can help you with adjusting the distance and the workout depending on your weekly mileage. For this workout the suggestion is to do no more than:

  • 12.5 miles or 2.5 hours, whichever comes first, if you are running 50 miles per week
  • 10 miles or 2.5 hours, whichever comes first, if you are running 40 miles per week
  • 9 miles if you are running 30 miles per week
  • 6 miles if you are running 20 miles per week
  • 3 miles if you are running 10 miles per week

Calculate your E pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.

Purpose: strengthen your heart, improve the blood supply to your muscles, and enhance the oxygen and fuel to energy conversions in your muscle cells.

RSVP at https://www.facebook.com/groups/245182721273311/posts/579799571144956/