Merciful Arctic Sun

5 min Post-Run Stretch with Matt Wilpers

Go Eagles

10 min Ankles & Feet Mobility with Ross Rayburn

Pleasanthill

3 x 2 Mile (1st mile controlled, 2nd negative split)
1 Mile
4:00 rest (400 jog then walk)

10:53 (5:31, 5:22) - tactical turns + short up & downhills
10:43 (5:24, 5:19) - downhill into open stretch along the water
10:31 (5:20, 5:11) - early uphill into long downhill
4:55 - uphill then downhill into finish

After finally popping a solid workout, I’m ready to announce that I’ll be running in the Elite field at Falmouth in August 18th!  Very pleased with how closely this ended up mimicking Falmouth’s course, as well as how controlled I felt during the reps and how quickly I recovered in between them.  That sub-5 felt strange but good!

最常做的運動

Colin Riley

Simulating Falmouth

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分段

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Merciful Arctic Sun

5 min Post-Run Stretch with Matt Wilpers

Go Eagles

10 min Ankles & Feet Mobility with Ross Rayburn

Pleasanthill

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