Minuteman Road Club

Team
It will be quite cold tomorrow so here is what I am going to do.... 2 Hours ( FYI bring your HR straps / this will be a tough workout)

6:00 am - 8:00 am


Spin Start 6:00 am ( Main Set - 3x15 minute intervals 1st @ zone 4/5 and the other 2 @ Zone 4) Warm Up Zone 2 / Cool down Zone 3)
For those that want a 2 hour spin they can stretch out the cool down.

Treadmill Run ( Marathon PR pace) - Let's take the last hour and split the time on the treadmill for anybody that is interested.


Steve

Steve - I would love to join you but need directions to your house (was going to do my ride sunday and run sat - but switching it with this weather - sunday will be better day to run).
-Karen Mackin

In for the spin when I get in ( your house : )
I plan on bringing my Rollers so I can get a good z 4 in. I will throw my trainer in the car- in case my old loud rollers are too noisy !