Dirtbags! Adam Mertens will be leading this awesome workout tomorrow. I'm calling this one "Merten's Mash-Up".
I'm a big fan of challenging different physiological aspects during the same workout, so this one is going to be a mix of lactate threshold and neuromuscular efforts!
Meet at the Biathlon Stadium parking lot at CNC, 6pm ***YES - different start location***.
You'll jog easily out to the Chandra Crawford warming hut, where you'll be treated to 10 x 15s hill sprints (I'll leave it to Adam to pick which hill!!). These are all out efforts, 10/10, focusing on great form, drive the knees and arms with each stride! There will be full walk down recovery between efforts, and these really sneak up on you.
After a few mins recovery, and with your engines suitably revved up, you'll head on back with 2 x 6 mins tempo (comfortably hard - 10km ish pace), with 2 mins jogging recovery. I'm sure BWTC will have a few refreshments for ya afterwards!