[Alain Parent]

HOUSEKEEPING:

• Please note that the June 28th week is a mix of spring and summer workouts with some morning and afternoon workouts.
• We will have 5-7km cross country running time trials about once a month. The first one (5km) is scheduled for June 30th at 2pm at the CNC

PODS:

Monday (21):
Multi-Primo-Supremo

We are doing the 3000m race at the LGMS track today. 10 laps of the 300m track. 15sec individual starts.

Multis are invited to join in. We will have Fraser join pod 2, Emma and Nadia pod 3, Felix, Arianne and Elliot with pod 4. Tobias will move to pod 2 today.

Pod 1 & 2: Warm up in Z2 OYO 445-500. Meet Matt at 5:00pm at the track for some mobility, ABC’s etc. Finish your intensity OYO. Have a warm up plan made before you come to the workout. Your start will be at about 5:20.

Pod 3 & 4: Warm up in Z2 OYO 505-520. Meet Matt at 5:20pm at the track for some mobility, ABC’s etc. Finish your intensity OYO. Have a warm up plan made before you come to the workout. Your start will be at about 5:40.

If you can’t make it tonight, we are doing another 3000m race on Saturday with Team RAD and you can join in. Email Alain.

Tuesday (22):
Supremo

Strength with Chelsea in the gym.

IMPORTANT:
* You must wear a mask in the gym
* You need to use clean, dry shoes

Women: Arrive the bwtc at 445. Run for 15 minutes. Change into dry clean shoes and meet Chelsea in the gym at 500pm. You will be done at around 600pm.
Men: Arrive the bwtc at 545. Run for 15 minutes. Change into dry clean shoes and meet Chelsea in the gym at 600pm. You will be done at around 700pm.

Wednesday (23):
Primo-Supremo

Strength at Riverside Park with Matt and Stu. Bring your strength kit.

Pod 1 & 4: Leave your house on your bike at 445 and bike 15min to Riverside park. You will be done with strength at 600 and bike back home after.
Pod 2 & 3: Leave your house on your bike at 545 and bike 15min to Riverside park. You will be done with strength at 700 and bike back home after.

“We need to accept that we won’t always make the right decisions, that we’ll screw up royally sometimes – understanding that failure is not the opposite of success, it’s part of success.”
– Arianna Huffington

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