Week of 10/29/23: Workouts this week for TU/Wed/Th/Saturday.

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Hi Folks,

11/4/23 for Sat HR/XT is on 8:30 am start ( see below)

10/31/23 TUESDAY. TEMPO run over flat to mildly rolling terrain. After the warm-up mile run your tempo pieces at 10K race pace:

6′ tempo (1′ easy) – 8′ tempo (1:30) – 6′ tempo – run to finish the workout .

Kevin as the Pope, Janice and the Immaculate conception
Janice at Bel Marin Keys Lagoon during Halloween Parade on SUPP…
Pope Kevin holding flask
BMK residents are into it!
Last weekend Kevin, Allen and two friends swam underneath the span of the GG Bridge (at slack tide 7 am) A cold event!

11/1/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8 AM.at Warren’s Gym (note 8 AM start). Arrive a then to quickly do warm-up.

11/2/23 THURSDAY. SPEED-WORK on your local track (most go to COM).

two rounds: (200(200) – 400 (200) – 600 (200))

11/4/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM start ( gate opens about 8:05 AM) in Lot C of Seminary College.

Lisa, Chris, Judi, Tom, Elizabeth, Robert , possibly Andy are in so far.. After the workout Robert and I will be going to a Kettlebell Workshop in San Carlos from 1-5 pm

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