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Sunday Long Run
Sunday Long Run
The Sunday Long Run is back starting this Sunday December 11, 2016 at 8:00am. The run will start and finish at the Cornwall Civic Complex and will include various distances and routes in the City of Cornwall. The routes will be posted during the week prior to the run on the Cornwall Multisport Club message board and on Facebook. The long run will incorporate the Frozen Sole Race series so you won’t have to miss any of the races. The run will be posted with a Google map link and will include the distance and any recommended pace times for the required distance. The run is a suggestion and the route/workout can be modified to reflect your training plan. If you have any questions please email me at terryandjen@sympatico.ca
Week 1 December 11, 2016
The Run is back at the Cornwall Civic Complex for 8:00am. The run will be 18km with the following suggested workout.
http://www.gmap-pedometer.com/?r=6993213
18km easy run.
Happy Training
Terry Lauzon
The Sunday Long Run is back starting this Sunday December 11, 2016 at 8:00am. The run will start and finish at the Cornwall Civic Complex and will include various distances and routes in the City of Cornwall. The routes will be posted during the week prior to the run on the Cornwall Multisport Club message board and on Facebook. The long run will incorporate the Frozen Sole Race series so you won’t have to miss any of the races. The run will be posted with a Google map link and will include the distance and any recommended pace times for the required distance. The run is a suggestion and the route/workout can be modified to reflect your training plan. If you have any questions please email me at terryandjen@sympatico.ca
Week 1 December 11, 2016
The Run is back at the Cornwall Civic Complex for 8:00am. The run will be 18km with the following suggested workout.
http://www.gmap-pedometer.com/?r=6993213
18km easy run.
Happy Training
Terry Lauzon
January 2, 2017
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 25km with the following suggested workout.
5km warm up easy pace.
10km at Marathon Pace.
5 minutes easy.
5km at Marathon Pace.
4km cool down run to the finish.
http://www.gmap-pedometer.com/?r=7000832
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 25km with the following suggested workout.
5km warm up easy pace.
10km at Marathon Pace.
5 minutes easy.
5km at Marathon Pace.
4km cool down run to the finish.
http://www.gmap-pedometer.com/?r=7000832
January 8, 2017
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 25km with the following suggested workout.
3km warm up easy pace
3X 1 mile Cruise Interval tempo pace with 1 minute rest after each mile
1 Hour Easy
2X 1 mile Cruise Interval tempo pace with 1 minute rest after each mile
3km cool down run to the finish.
Same route as last week but we will run it in reverse.
http://www.gmap-pedometer.com/?r=7000832
Happy Training
Terry Lauzon
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 25km with the following suggested workout.
3km warm up easy pace
3X 1 mile Cruise Interval tempo pace with 1 minute rest after each mile
1 Hour Easy
2X 1 mile Cruise Interval tempo pace with 1 minute rest after each mile
3km cool down run to the finish.
Same route as last week but we will run it in reverse.
http://www.gmap-pedometer.com/?r=7000832
Happy Training
Terry Lauzon
January 8, 2017
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 25km with the following suggested workout.
3km warm up easy pace
3X 1 mile Cruise Interval tempo pace with 1 minute rest after each mile
1 Hour Easy
2X 1 mile Cruise Interval tempo pace with 1 minute rest after each mile
3km cool down run to the finish.
Same route as last week but we will run it in reverse.
http://www.gmap-pedometer.com/?r=7000832
Happy Training
Terry Lauzon
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 25km with the following suggested workout.
3km warm up easy pace
3X 1 mile Cruise Interval tempo pace with 1 minute rest after each mile
1 Hour Easy
2X 1 mile Cruise Interval tempo pace with 1 minute rest after each mile
3km cool down run to the finish.
Same route as last week but we will run it in reverse.
http://www.gmap-pedometer.com/?r=7000832
Happy Training
Terry Lauzon
January 15, 2017
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 27km with the following suggested workout.
27 km easy run
http://www.gmap-pedometer.com/?r=7006225
Happy Training
Terry Lauzon
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 27km with the following suggested workout.
27 km easy run
http://www.gmap-pedometer.com/?r=7006225
Happy Training
Terry Lauzon
January 22, 2017
I'll run a loop of the Frozen sole at 8(counter clockwise); do the race; then a shakeout counter clockwise run after for a total of 24km
I'll run a loop of the Frozen sole at 8(counter clockwise); do the race; then a shakeout counter clockwise run after for a total of 24km
January 29, 2017
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 18km with the following suggested workout.
4km warm up + 10km @ Half-Marathon Pace + 4km cool down
http://www.gmap-pedometer.com/?r=7013715
Happy Training
Runner Chris
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 18km with the following suggested workout.
4km warm up + 10km @ Half-Marathon Pace + 4km cool down
http://www.gmap-pedometer.com/?r=7013715
Happy Training
Runner Chris
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