Huge congratulations to Olena Zhadko for completing the New York City Triathlon on Sunday. She completed the 1500m swim, 40K bike, and 10K run in 2:40:45.
Congratulations also go out to Team Championships 5M finishers Benny Tam (31:46, a new PR) and Denie Wong (34:07).
Monday. Easy run.
Run the 6-mile loop in a counterclockwise direction at a conversational pace.
For a shorter alternative, run the 5-mile loop.
Wednesday. 400s & 800s
Warm up around the lower loop in a counterclockwise direction. Run your first 800m (at 5K race pace) from 86th Street to 96th Street. Rest for 2:00. Run a 400m from 96th to 91st Street. Rest for 1:00. Run another 400m from 91st to 86th Street. Rest for 3:00. This represents one set. Complete two sets. (5.5 miles with warm up and cool down)
Cool down back to 63rd via the 72nd Street transverse.
Warm up. http://gmap-pedometer.com/?r=5369181