Steve, Cycling time for Saturday is TBD, but likely between 1-2 hours. So swim between 8:30-9:30 and then bike ride (or run for those not interested in cycling) to follow shortly afterwards. PS to all: we're also now thinking about a small cookout after the workout (details TBD; everything to be wrapped up no later than 1pm), so definitely let me know if you plan to come and if we should include you in our food head count). Sent from my iPhone > On Aug 26, 2014, at 9:32 AM, Steve Gilman <gilman46and2@hotmail.com> wrote: > > How long is ride on sat? > > Sent from my iPhone > >> On Aug 25, 2014, at 7:51 AM, "Don" <nflsteeler8@msn.com> wrote: >> >> Good Morning Gators, >> We have some changes in this week's schedule due to the indoor pools being closed for annual maintenance. Note that the outdoor pools are open early AM and also until 8pm in the evening if you would like to swim laps outdoors; additionally, other area Y's do have their indoor pools available (I can get a list if you need it). Also, if you plan to participate in any of the following workouts, please reply back so that we know who to look for: Tuesday run, Thursday bike, Saturday OWS/bike/run... >> Monday (tonight): >> NO Tri Swim classes due to pool closing >> 6:15pm: In lieu of the pool closing, I'm planning to ride on SRT starting at 6:15pm. If you'd like to join me, just arrive at the usual spot... parking lot off of Egypt Rd./New Mill Rd. >> Tuesday: >> 6:30pm-7:30pm: Group run on Perkiomen Trail; approx 5-6 miles. All paces accommodated. Meet at the trail parking lot just off of Plank Rd. (near the restroom building) >> 8:30pm-9:30pm: Yoga with Maribeth... Upstairs room in the middle of the track. If you have not yet had a chance to attend, this is a good week to start. All you need is a yoga mat to get going. This is very much a class where you can learn yoga if you've never done it before. It's a great way to start to build some flexibility and balance and some good mental training as well. >> Wednesday: NO Tri Swim classes due to pool closing. No other scheduled workout. I am planning to do a Tempo Run either on the Y outside track or inside track sometime that night, probably starting around 7-7:30pm. The run is 6 miles and includes an aerobic pace mile to start and finish and four fast miles (between half marathon and marathon pace). If you have any interest in participating and need help figuring out a pace, let me know. >> Thursday, 6:15pm-7:45pm: Group cycling ride on SRT (meet at trail parking lot off of Egypt Rd./New Mill Rd.). Danny and I both have schedule conflicts that night and Michelle will be leading the ride. >> Friday: No scheduled workout but I will be doing a "Track Repeat" run on the Y indoor track sometime that evening, probably for about an hours sometime between 7:30-9:30pm. Total run is slightly under 6 miles and includes a very slow mile to start (with some dynamic stretching) and finish with five 1,000m repeats in the middle (this equates to 7.5 laps on the indoor track; there is a 3 lap/3 minute recovery between each 1,000). Pace is very brisk... between 5K-10K race pace. If anyone would like to join let me know (and I can assist you in figuring out a pace if needed). >> Saturday, 8:30am start: Tri Club workout at Blue Marsh. This will start with an open water swim (approximately 45-60 minutes) in the beach area and be followed by a bike ride (distance TBD). There may also be a run after the swim for anyone that does not want to cycle... Perhaps 5K or so. And there might even be a short transition run off of the bike (1-2 miles) for anyone that is interested. >> Sunday: No scheduled workout... Several of us are doing long runs on Sundays as we get ready for fall half marathons or marathons, so you might be able to hook up with someone for part/all of their run. Best way to coordinate seems to be by posting a note to our Facebook group. >> >> Have a great week of training! >> >> Don >> _______________________________________________ >> Members mailing list >> Members@list.springvalleymultisport.com >> http://list.springvalleymultisport.com/mailman/listinfo/members_list.springvalleymultisport.com

Don, I am in for Saturday and hope to get 40 or 50 in on the bike. Sent from my iPhone > On Aug 26, 2014, at 10:00 AM, Don MSN <nflsteeler8@msn.com> wrote: > > Steve, > Cycling time for Saturday is TBD, but likely between 1-2 hours. So swim between 8:30-9:30 and then bike ride (or run for those not interested in cycling) to follow shortly afterwards. > > PS to all: we're also now thinking about a small cookout after the workout (details TBD; everything to be wrapped up no later than 1pm), so definitely let me know if you plan to come and if we should include you in our food head count). > > Sent from my iPhone > >> On Aug 26, 2014, at 9:32 AM, Steve Gilman <gilman46and2@hotmail.com> wrote: >> >> How long is ride on sat? >> >> Sent from my iPhone >> >>> On Aug 25, 2014, at 7:51 AM, "Don" <nflsteeler8@msn.com> wrote: >>> >>> Good Morning Gators, >>> We have some changes in this week's schedule due to the indoor pools being closed for annual maintenance. Note that the outdoor pools are open early AM and also until 8pm in the evening if you would like to swim laps outdoors; additionally, other area Y's do have their indoor pools available (I can get a list if you need it). Also, if you plan to participate in any of the following workouts, please reply back so that we know who to look for: Tuesday run, Thursday bike, Saturday OWS/bike/run... >>> Monday (tonight): >>> NO Tri Swim classes due to pool closing >>> 6:15pm: In lieu of the pool closing, I'm planning to ride on SRT starting at 6:15pm. If you'd like to join me, just arrive at the usual spot... parking lot off of Egypt Rd./New Mill Rd. >>> Tuesday: >>> 6:30pm-7:30pm: Group run on Perkiomen Trail; approx 5-6 miles. All paces accommodated. Meet at the trail parking lot just off of Plank Rd. (near the restroom building) >>> 8:30pm-9:30pm: Yoga with Maribeth... Upstairs room in the middle of the track. If you have not yet had a chance to attend, this is a good week to start. All you need is a yoga mat to get going. This is very much a class where you can learn yoga if you've never done it before. It's a great way to start to build some flexibility and balance and some good mental training as well. >>> Wednesday: NO Tri Swim classes due to pool closing. No other scheduled workout. I am planning to do a Tempo Run either on the Y outside track or inside track sometime that night, probably starting around 7-7:30pm. The run is 6 miles and includes an aerobic pace mile to start and finish and four fast miles (between half marathon and marathon pace). If you have any interest in participating and need help figuring out a pace, let me know. >>> Thursday, 6:15pm-7:45pm: Group cycling ride on SRT (meet at trail parking lot off of Egypt Rd./New Mill Rd.). Danny and I both have schedule conflicts that night and Michelle will be leading the ride. >>> Friday: No scheduled workout but I will be doing a "Track Repeat" run on the Y indoor track sometime that evening, probably for about an hours sometime between 7:30-9:30pm. Total run is slightly under 6 miles and includes a very slow mile to start (with some dynamic stretching) and finish with five 1,000m repeats in the middle (this equates to 7.5 laps on the indoor track; there is a 3 lap/3 minute recovery between each 1,000). Pace is very brisk... between 5K-10K race pace. If anyone would like to join let me know (and I can assist you in figuring out a pace if needed). >>> Saturday, 8:30am start: Tri Club workout at Blue Marsh. This will start with an open water swim (approximately 45-60 minutes) in the beach area and be followed by a bike ride (distance TBD). There may also be a run after the swim for anyone that does not want to cycle... Perhaps 5K or so. And there might even be a short transition run off of the bike (1-2 miles) for anyone that is interested. >>> Sunday: No scheduled workout... Several of us are doing long runs on Sundays as we get ready for fall half marathons or marathons, so you might be able to hook up with someone for part/all of their run. Best way to coordinate seems to be by posting a note to our Facebook group. >>> >>> Have a great week of training! >>> >>> Don >>> _______________________________________________ >>> Members mailing list >>> Members@list.springvalleymultisport.com >>> http://list.springvalleymultisport.com/mailman/listinfo/members_list.springvalleymultisport.com > _______________________________________________ > Members mailing list > Members@list.springvalleymultisport.com > http://list.springvalleymultisport.com/mailman/listinfo/members_list.springvalleymultisport.com