[pursuit] Extra Credit at Pursuit

AO: Pursuit
Q: Tuck
PAX: Flip Phone, Bratwurst, Atlas, Fuse Box, Paper Jam, Nordberg, Cliffhanger, Nessie, Rockslide, Ghosted (Christopher Brantigan), Dunkin
FNGs: None
COUNT: 12
WARMUP:
– 1 mi EZ
– Dynamic stretching
– 2 strides

THE THANG:
Time-based intervals @ 5k effort with equal active recovery. Course was the hilly Millbridge “boot loop”.
– 1 min, 2 min, 3 min, 2 min, 1 min, 2 min, 3 min, 2 min, 1 min (we did 7 min more than prescribed in the plan).
– EZ run cool-down until time expired.

MOLESKIN
Strong work! YHC pulled an audible and added a 2nd pyramid to the workout. You’re welcome.
Several non-regulars at Pursuit today. Perhaps hopping on the mile time trial training bandwagon? 2 weeks down, 6 to go. Get your name on the list for accountability:
docs.google.com/forms/d/e/1FAIpQLSehYRrYWh1qyg_Eckfg1jnSia77ZSoKkaq2O3Xkmn0ABpFOsw/viewform

PreBlast: f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/