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RA 102 Week 9, Session 2

Coach Ray will be taking you out for a 45 minute run tonight because I won't be at class.  Thank you Coach Ray!!!!

You will begin with a 14 minute warm up at an easy pace.  The next 20 minutes you will continue to run at a 6:1 ratio but you will add a 60 second surge every three minutes.  The final 11 minutes will be your cool down.  After completing the run you will do 20 minutes of strength and conditioning.

This week's schedule:

• Wednesday - 45 min run plus 25 minutes strength & conditioning

• Thursday - 35 min Strength & Conditioning

• Friday - Off

Remember to wear your lights.

Eat Well and Hydrate!

Coach Dede

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