Ask and ye shall receive...
Double kilos tomorrow (1. line to line starting just after the golf course gate AND 2. bathroom to bathroom). I plan to start warming up at or before 0615, then I plan to do 5 or 6 laps of the workout below from Craig, followed by a 20 minute run at 10k race effort.

"Döppel-kilo krüshfest?:"
"Tomorrow morning I propose a double-kilo workout: ascending kilo efforts on both sides of the point.

• 0545 warmup
• 0630 start
• 1 easy loop
• 7 short loops with a kilo effort on each side of the point
• kilos on each lap are the same pace
• get faster each succesive loop
• very easy spin after each kilo
• emphasis on recovery

Any word on if HP is open. I heard it was closed last night past the golf course and wondering if it is shut down until after the 4th for fireworks storage again.

Joe, I was down there running this morning and it is closed until after the 4th.

-Lynn

Corfirm. Same. Ran there this AM. not just caution tape but full on fencing. No getting through!

Is Hains Point open for riding tomorrow morning? If not, is Hains Point pool open for swimming?

Luke -
Based on past years, I'm guessing that it won't be back open, but you never know. With that being said we may end up doing modified laps similar to the link below (and the last training tri.
http://www.gmap-pedometer.com/?r=5544406

I'm personally tapering for Smallwood, so planning to do 4 x 1K @race pace+, up by the softball fields with the wind and easy in between.

Here's Craig's planned workout for those not in taper mode...
-5 long loops steady pace
-25-26 mph average
-ease off on the section between the stop signs

Fireworks time!
-Brady

Did anyone ride this morning? Wondering if HP is open tonight.

Open open open!

Pool is open as well as the bike loop.

Anyone riding in the AM?

We had a good group doing the hour of power workout on Tuesday. Great way to build speed and keep the group together. Hopefully others are riding tomorrow (7/12). See you down there!

after a long absence, will be there.

Good to see everyone back out there this morning and recovered after last weekends' Club Championship Sufferfest 2012!

I'm planning to ride Saturday to the T and back, hope to see some of you out there again.

Alright, who's in for tomorrow? Since we've been doing some long intervals recently, I'm thinking it might be fun to do some laps that are mostly steady state with some sprints (like the backside kilo to the bathroom) and then regrouping.

IN - see you out there.

In, sounds good to me.

Our favorite workout leader this summer, Craig, shares the following suggested workout:

Tomorrow's döppelkilo krüshfest

8 short loops:

Each loop includes 2 kilo efforts, with easy spinning after each.
Both kilos are the same pace per loop.
Each loop the kilos get faster.
First loop kilo pace no faster than 23 mph.
Last loop kilo pace should be 30+ mph.

See you all tomorrow am!

I don't have to be at work early so I'm going to try and make it. If I'm not there, don't be alarmed, I"m just sleeping in.

Not sure that my legs have enough gas for the 30+ but I guess we'll find out. If I'm not still sleeping, that is.

Going over the Maine Ave fish market on a nice warm humid morning after doing that was not pleasant.

Hello,

Will someone verify start time and location? Which parking lot are we meeting?

I'm excited (and scared) to try this out for the first time.