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