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Welcome to HTLC for January 4th, 2009
!!
1:30 of each is on the menu this week.
Brenda is back and will be teaching the B Group and I will take the A Group.
The B Group will ride first.
This week’s run route is a 16k out-and-back/loop from Cycle Logik. You can find it here
Please keep the effort fairly low and social on the run.
If you do not think you will make the full route in time, please follow the route as much as possible and just turn around at 45min. Aim to get to the Governor General's residence or somewhere close to that.
Remember to check back here on Saturday
afternoon to double check the route. It may change, based on weather.
|
WEEK |
DATE |
DURATION |
RIDE
FIRST |
RIDE
SECOND |
FOCUS |
|
1 |
Sun Dec 7 |
|
A |
B |
|
|
|
Sun Dec 14 |
|
B |
A |
|
|
|
Sun Dec 21 |
|
|
|
|
|
|
Sun Dec 28 |
|
|
|
|
|
|
Sun Jan
4 |
|
B |
A |
|
|
|
Sun Jan
11 |
|
A |
B |
Strength |
|
5 |
Sun Jan
18 |
2:00 each |
B |
A |
Strength |
|
6 |
Sun Jan
25 |
1:30 each |
A |
B |
Strength |
|
7 |
Sun Feb 1 |
1:45 each |
B |
A |
Strength |
|
8 |
Sun Feb 8 |
2:00 each |
A |
B |
Strength on bike and hills on the run |
|
9 |
Sun Feb 15 |
1:30 each |
B |
A |
Recovery on the bike, hills on the run |
|
10 |
Sun Feb 22 |
1:45 each |
A |
B |
Strength on bike and hills on the run |
|
11 |
Sun Mar 1 |
2:00 each |
B |
A |
Strength on bike and hills on the run |
|
12 |
Sun Mar 8 |
1:30 each |
A |
B |
Recovery on the bike, hills on the run |
|
13 |
Sun Mar 15 |
1:45 each |
B |
A |
Strength on bike and hills on the run |
|
14 |
Sun Mar 22 |
2:00 each |
B |
A |
Strength |
|
15 |
Sun Mar 29 |
2:00 each |
A |
B |
Strength |
|
16 |
Sun Apr 5 |
2:00 each |
|
|
outdoor ride |
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