F3WS SpeedTrap

Monday F3 Winston Salem workout. 4+ miles and other stuff. We go fast.

[F3WS SpeedTrap @F3WSSpeedTrap]

This week’s Speed Trap:

1 mi warmup
5x800m with 400m recovery
1 mi cool down

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

Speed Trap plan for this week:

1 mi warm up
1 mi @ 5K pace
1 mi @ 10K pace
1 mi @ half marathon pace
1 mi cool down

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

Virtual Speed Trap tmrw. Find a 0.25 mi loop near home.

~1 mi warm up on way to loop
8x400 w/400 recovery
Do at 5K or 10K pace
~1 mi cool down back home

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

5 Pax for fartleks at Speed Trap this morning. It was as bad as they thought it would be.

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

Speed Trap launches 0530 tmrw from Whitaker Elementary. Fartlek training. 1 mile w/u, 3:00 on + 1:30 recovery x 6.

Route: https://t.co/i8GQP0427g

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

Speed Trap is cancelled tomorrow. Post at anothe outstanding @F3WinstonSalem workout

[Justin Bailey @justtob]

Come one, come all! Meet Reynolda Village at 0525, Launch At 0530. Vernon St Hill repeats. @F3WinstonSalem @Mongoose_F3

[F3WS SpeedTrap @F3WSSpeedTrap]

Speed Trap hosted by @justtob tomorrow. More details later today.

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

Get lapped by Walter White tomorrow at Speed Trap. Track work w/launch from Reynolda at 0530.

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

Come run in circles with Zuckerberg tomorrow. 0530 launch from Reynolda Village. @F3WinstonSalem

[Mongeezy fo Sheezy @Mongoose_F3]

@F3WSSpeedTrap launches from Whitaker Elementary tomorrow. 0525 warmup. 0530 launch. Fartleks.

@F3WinstonSalem

https://t.co/XC1edkDbRF

[F3WS SpeedTrap @F3WSSpeedTrap]

2 Pax for Speed Trap. @rm158366 ran away from @Mongoose_F3 without breaking a sweat.

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

Speed Trap launches 0525 from Reynolda Village. Track work is the flavor of the day.

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

Speed Trap is back tomorrow! 0525 gather 0530 launch from Reynolda Village. Track work is the plan.

@F3WinstonSalem

[F3WS SpeedTrap @F3WSSpeedTrap]

Speed Trap launches from Reynolda Village at 0530 tomorrow. Track work with @Mongoose_F3 at the helm. Arrive 0525 if you want a quick warm up.

@F3WinstonSalem

[Dave @thedavetown]

@F3WinstonSalem 7 Pax for @F3WSSpeedTrap this am to get the work week started! (And yes, of course we knocked out #TheBenjamin) BB here:
https://t.co/BhSp6x0vB8