Forebay Progression #3

Well Dirtbags, tomorrow is the final Bill Warren pub night of the summer, so let's support Mike Norton and drop in for a beer and some pizza post run.

We will meet 6PM in the usual spot (dirt lot on the left nearest the highway). For the workout, Ian Sinclair is to blame, and he specifically requested some "volume and pace" in his final prep for Melissa's half!

So we'll head on over to the forebay for the session - and the weather looks fantastic! I reckon that Forebay Progression #3 fits the bill and should keep Ian happy.

As you will recall this is 4 blocks of 10 minutes.

Each 10 minute block tomorrow consists of 4 x (1:30 steady, 60s fast)

Effort is marathon pace (steady) and 5-10k pace (hard)

We will regroup after each 10 minute block.

4 blocks total!

Everyone is welcome! Wear your shorts and bring some water, it's looking warm!