OttRunClub-Dovrct-Aug-Dec2017 workouts.xlsx
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The Ottawa Running Club
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- Dovercourt Recreation Centre- Workout Locations / Format
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meeting on Tuesday evenings at 6:00pm (lower pool desk)
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DateLocationWorkoutLength
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30 Aug. 2017Rowanwood loop-Byron-Doverct.4.5 or 5 times Loop (2 min. rest Interval)1 km
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5 Sept '17NotreDame track
1x 1600(RI=2min);2 x 800 (2RI), 3x400 (1.5RI) -if keen, 4x 200 (1.5min),
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12 Sept '17Braemer Park (nr Garfield) 3 to 5 x long run (easy down)
440 or 750 m length
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19 Sept '17River Parkway @ Dominion
1x5min; 2x 2.5', 3x 1.5', 4x 45", 4 x 20sec (all 1'RI except first rest)
440 or 750 m length
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26 Sept '17
Doverct/Knightsbridge/Sherbourne/BlFriars
Ladder 1', 2', 3', 4'-4',3',2',1' (RI= half run time)
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3 Oct '17 Belford, Bevan+Dawson6 x 1 loop (2' RI)600 or 900m
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10-Oct-17 Compton/Ancaster/Flower5 or 6 x 1 loop (1.5'RI)860 m
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17-Oct-17 Westminster/Keenan/Windermere2x1loop (1.5' RI), 2 x 2loop (2'RI), 1 x 1 loop580
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24-Oct-17 Honeywell/Knightsbridge6 x 3min run (1.5' RI with one 2' in middle)1.02km
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31-Oct-17Sharon/Kileen/Castlewood 1x 5’(2’RI);5x 2’(1.5’RI);1x5’-
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7 Nov. 2017Lockhart/ Aylen
2 x 13min run continuous; 0.5loop hard/0.5loop easy (2.5' rest)
730 m
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14 Nov. 2017Wembley / Lauder 2 x [1 loop (1.5'RI), 2 loops(2'RI)]+ 1 loop finish720
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21 Nov. 2017Athalone/ Evered 5 x 1 loop (1.5 to 2' RI)1.01
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28 Nov. 2017Hillcrest north small loop 2x 2 loop (2'RI); 5x 1 loop (1.5' RI)600m
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5-Dec-17 Denbury/Crossfield/Fraser/Byron7 or 8 x 'U'loop (1.5min. Rest Interval)630
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12-Dec-17 Manitou/BlFriars/PCharles/Neepaw5x 2' (1.5'RI), 2x 5' (2'RI)1.13 km
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19-Dec-17 Tweedsmuir/Dovercourt/Duncairn0.5 loop easy; 0.5 loop hard-continuous; 3 x 8 min. runs820
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26-Dec-17NO WORKOUTNO WORKOUT
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January 2, 2018NO WORKOUTNO WORKOUT
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January 9, 2018Workman/Kirchoffer/Lochaber Ave. 4 or 5 x 'P' loop (2' RI)1 km
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January 16, 2018Dunlevie 6 or 8 x one 'U' loop (1.5' RI)580 m
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January 23, 2018Atlantis (Selby to Workman) 5 to 8 x continuous (easy down)440m
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January 30, 2018Rex / Denison 4 or 5 x 1 loop (2' RI)1.01km
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Legend:RI = rest interval
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' = minutes
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