Hello Athletes!
Two workouts for the price of one just in case I’m unable to communicate with you while in the U.S of A.
Friday, April 18:
Meet at Ecole secondaire Toronto Ouest (formerly West Toronto – 330 Lansdowne Avenue) at 6:15 p.m. having already run at least 3km. Please look carefully at your workout and figure out how it works (the prescribed ones from the coaches this week are a bit complicated). Below is a pace chart that may help out.
5:30min/km = 2:12min/400m
5:20min/km = 2:08min/400m
5:10min/km = 2:04min/400m
5:00min/km = 2:00min/400m
4:50min/km = 1:56min/400m
4:40min/km = 1:52min/400m
4:30min/km = 1:48min/400m
4:20min/km = 1:44min/400m
4:10min/km = 1:40min/400m
4:00min/km = 1:36min/400m
3:50min/km = 1:32min/400m
3:40min/km = 1:28min/400m
3:30min/km = 1:24min/400m
3:20min/km = 1:20min/400m
3:10min/km = 1:16min/400m
3:00min/km = 1:12min/400m
Sunday:
The long run will begin from the West End Y at 9:00 a.m. on Sunday. I am nearly certain that it is finally safe to invade the Leslie Street Spit. Again, I won’t be there and people are noticing that when I am away, we get crap conditions. However, it is suppose to be a lovely day, low of 4 and high of 12 with minimal wind. Stay on the north side of Queen’s Quay between Bathurst and Yonge due to ongoing construction.
Here is the route map: http://www.gmap-pedometer.com/?r=6274912
Notice that on the spit, there is a trail along the east side that is nice to run. However, if you favour the main road, just run on the main road.
Have a great weekend and lovely long run.