Tuesday Tempo ORC Dovercourt Jan-August 2018.xlsx
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Ottawa Run Club at Dovercourt- Workout Locations / Format
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Tuesday evenings at 6:00 pm
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DateLocationWorkout
Loop length
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January 30, 2018Rex / Denison 4 or 5 x 1 loop (2' RI)1.01km
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6 February-18Edgecliffe4 or 5 or 6 hills; continuous
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13 February-18Honeywell/Knightsbridge5 x 4' (2' RI)1.02km
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20 February-18 Westminster/Keenan/Windermere2 x 2 loops (2' RI), 4 x 1 loop (1.5')580 m
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27 February-18Allison Ave-Harcourt Ave. loop7 or 8 x 1 loop (1.5 min rest)
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6-Mar-18Belford, Bevan+Dawson5 x 1 big or med. loop (1.5' RI)910m
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13-Mar-18 Knightsbridge/BlFriars/Doverc. loopLadders 1',2',3,4',4',3,2,1 (RI= half run time)
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20-Mar-18 Athalone/ Evered4 or 5 x 1loop (1.5'RI for first 2, then 2'RI)1 km
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27-Mar-18 Sharon/Kileen/Castlewood1x 5’(2’RI);5x 2’(1.5’RI);1x5’760m/loop
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3-Apr-18PrnceChrls/Neepawa/Lockart/Saville loop4 or 5 x 2 loops (2’ RI)650 m/loop
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10-Apr-18Denbury/Crossfield/Fraser/Byron 7 or 8 x 'U'loop (1.5min. Rest Interval)630 m
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17-Apr-18Bel-Air Drive NCC footpath6 or 7 x 3' run (2' RI);
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24-Apr-18NotreDame-track4x200(45"RI);2x400(1');1x800(2'RI); 2x400(1'), 4x200(45")
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1-May-18Manitou/BlFriars/PrinceCh/Neepaw4 x 5’ (2’RI)1.13 km
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8-May-18 River Pkwy (north of Mansfield)1 x 5’ (2’RI); 7 x 2’ (1.5’RI)
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15-May-18Ferndale, Beechgrove, Selby -Figure 8 4 or 5 x a figure 8 loop (2' RI)1.2 km
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22-May-18 NotreDame-track100easy/300hard/200e/400h x 4 or 5 (1.5’RI)
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29 May-18 Compton-Byron to Flower4 to 7 x to hill top with ActRec on down (long straights)480 m
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5 June 2018Hampton Park 5 x 2min (1.5' Rest); 2 x 5 minutes (2 min rest)580 m
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12-Jun-18Bramaer Park (near Garfield)3 x long run; 2x short hill (down=RI)
500short;800long
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19-Jun-18Nepean HS or Broadview soccer field2 loops of field/ 10 x 1loop (situp/pushup)/ 2x 2 loops (1.5'RI)
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26 June 2018Carlington Park hill climb8 or 9 x walk/jog up (walk down)150 m
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3-Jul-18Woodroffe Park6 or 7 x 3' run (2'RI)
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10-Jul-18Hillcrest (north loop)8 or 9 x loop (1.5min. RI)600 m
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17-Jul-18 Wembly/Lauder1 loop (1.5'RI), 2x 1.5loop (2'RI), 2x 1 loop (1.5'RI)790 m
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24-Jul-18 Westwood Park (on Saville Row)4x 2min (1.5'RI), 4 x 1min (30sec rest); 4 x 2 min (1.5' RI)
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31-Jul-18 McKellar Park10 x 2' (1.5'RI) -with situps/pushups/plank
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7 Aug. 2018NotreDame-trackYasso 800s (jog rest= run time) x 4 or 5 or 6800 m
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14 Aug. 2018Lockhart/Aylen/Saunders13 min run (0.5loop hard/0.5loop easy) x 2 (3 min RI)
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21 Aug. 2018Rex/Dennison 5 x 2min (1.5' Rest); 2 x 5 minutes (2 min rest)
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28 Aug. 2018 Rowanwood Loop4.5 or 5 x 1 loop (2'RI)1.04 km
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Legend: ' = Minutes
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RI= rest interval
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