{"id":9723,"date":"2019-07-29T12:16:56","date_gmt":"2019-07-29T16:16:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9723"},"modified":"2019-07-29T12:16:56","modified_gmt":"2019-07-29T16:16:56","slug":"figure-8s-speedtrap","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/figure-8s-speedtrap\/","title":{"rendered":"Figure-8s @ SpeedTrap…"},"content":{"rendered":"

Not that it comes as a huge surprise, but YHC was running late today.\u00a0 That said, YHC doesn’t typically run late when Q’ing.\u00a0 Lots of factors (or excuses) contributed, but nonetheless, I found myself direct-messaging pax in hopes that they’d see my cry for help.\u00a0 Not sure if they saw it or not, but when YHC arrived to the launch-spot, 4 pax were patiently yet eagerly waiting… and maybe looking at their clocks (shaking their heads and looking at YHC with disapproving gazes)…<\/p>\n

Nonetheless, we took off…<\/p>\n

THAT THANG…<\/strong><\/h4>\n
Warm-Up<\/strong> (1-mile)<\/h5>\n
    \n
  • L onto Knollwood<\/li>\n
  • L onto Buckingham<\/li>\n
  • R onto Greenwich<\/li>\n
  • R onto Fairfax<\/li>\n
  • S\/R’ish onto Canterbury<\/li>\n
  • Stop @ Corner of Canterbury & Plymouth<\/li>\n<\/ul>\n
    FIGURE 8 FARTLEKS<\/strong><\/h5>\n

    From here… the prescribed workout… FARTLEKS<\/strong> – .5 mi HARD; .25 mi RECOVERY (x 5)<\/strong> in the following 1-mile FIGURE-8 route<\/strong> (from the corner of Canterbury & Plymouth)\u00a0 (Totaling 3.75 mi)<\/p>\n

      \n
    • From Plymouth, L onto Fairfax<\/li>\n
    • Straight through circle; continue on Fairfax<\/li>\n
    • R onto Greenwich<\/li>\n
    • R onto Lynn<\/li>\n
    • R onto Windsor<\/li>\n
    • Bear R thru circle and L onto Canterbury<\/li>\n
    • Back to the start<\/li>\n<\/ul>\n
      Cooldown<\/strong><\/h5>\n

      ~ .75 mi from whence we came… Lynn > R on Windsor > R on Greenwich > L on Buckingham > R into Church Lot<\/p>\n

      Fin!<\/em><\/p>\n

       <\/p>\n

      COT<\/strong><\/h4>\n

      Prayers for us to continue to hold each other accountable and to trust each other; for our confidence in God because He is in control; and for unspoken prayers.\u00a0 Also prayers for @Bev’s upcoming work presentation.<\/p>\n

      NMM<\/strong><\/h4>\n
        \n
      • Strong work by all!\u00a0 Great way to get in some “track-like” work, and not be on the track.\u00a0 Fairly flat but just enough hills for that extra #downpainment.\u00a0 I’m a fan of this figure-8 course.<\/li>\n
      • Thanks to the pax for their being understanding of my tardiness.<\/li>\n
      • @Bev is the most tan he has been in awhile.\u00a0 He says, being tan makes him look fat, or wonders if too many poolside IPAs.\u00a0 @IF suggests that maybe tan skin just weighs more.\u00a0 @IF is a doctor.<\/li>\n
      • @Winklevoss had fun.\u00a0 He said so.<\/li>\n
      • @Bueller? was a beast.<\/li>\n<\/ul>\n

        ANNOUNCEMENTS<\/strong><\/h4>\n
          \n
        • #Shmedfest – August 24th!\u00a0 Be there, or be square!\u00a0 (Also F3+FiA Convergence that morning)<\/li>\n
        • @Winklevoss has Q @ #BnW and @Bueller? has Q @ #Conspiracy – this week<\/li>\n
        • New #F3Gears group has started in #WS as well – if interested in riding, be on the lookout!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

          Not that it comes as a huge surprise, but YHC was running late today.\u00a0 That said, YHC doesn’t typically run late when Q’ing.\u00a0 Lots of factors (or excuses) contributed, but nonetheless, I found myself direct-messaging pax in hopes that they’d see my cry for help.\u00a0 Not sure if they saw it or not, but when […]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[74],"tags":[],"class_list":["post-9723","post","type-post","status-publish","format-standard","hentry","category-speedtrap"],"acf":{"q":"Zuck","date":"07\/29\/2019","pax":"Interference, Beverly, Bueller, Winklevoss (WD), Zuckerberg (WB and QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9723","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9723"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9723\/revisions"}],"predecessor-version":[{"id":9728,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9723\/revisions\/9728"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9723"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9723"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9723"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}