Reminder - 2K test week next week. If you are not participating at Beat the Beast on Saturday, February 3, it is expected for all athletes to submit their 2km test score during this week.
Save the date - Saturday/Sunday Masters have been given the date of Saturday, March 17, 2:30pm-7:00pm at Burnaby Lake for their time trials. Details to follow.
Day 1) Warm up - 18min. Rest 2 min. 1 x 20min (4 x 40" @ R30 @ 6k pace + 4' 20" of light recovery pace R 18). Rest 3 min. 1 x 750m @ 2k+ 2-3"
Day 2) Warm up - 20min. Rest 4min. 1 x 1500m. Set the displays for 2000m but finish the piece at 500m left (ie: set the display for 2km but finish the piece at 1500m) Full start sequence, hold 2k+1 until the split average reaches 2k+0.6/ 0.7. From that moment lock the average so it won’t change. At 750m (the number that is shown on display) switch to 2k pace. At 550m start shifting from 2k to 2k-1 ). Rest 5’. 1 x 500m (Start with 2k- 1 hold till the last 210m, then start gradually making speed shifts down to 2k-4-5 seconds. Last 50m should be close to 2k - 6-7”.
Day 3) Practice on water. From 8:15-9:15 maximum distance R22. Rest 5min / Meet at the seat wall at 9:20am. 2 x 1000m R28
