Join member Brian Wallace and Ambassador Ellison Wada for some Sprint Intervals followed by Hill Intervals
Contestants will meet at the north end of Pier 27, in front of the furthest North Sea Lion at 6pm.
Warm up:
1.5 mile jog down Sansome to Broadway, and back via Battery (conversational pace).
Main Set 1 [build intervals w warm down]:
6x200 meter. Approx 90m at 50-60%, Approx 90m at 60-75%, 20m full sprint [slow jog approx 300m back to the start Slow enough for the group to form back up]
Slow Jog to Vallejo and Sansome
Main Set 2 [hills]
8x Vallejo St. hill from Sansome to Montgomery. The hill is 1 city block long and Approx. 80 feet of climb. At the top walk down Montgomery to Broadway, slow jog back to Sansome and Vallejo (slow enough for the group to form back up) repeat.
Warm Down Jog
Sansome and Vallejo, Through the Embarcadero Center, back to the Cruise Terminal jogging laps till we run out the hour.
This is a sprint and hill workout, so it's scaleable to all pace levels. I will remind everyone at the workout, that fast runners will lead the interval, and slower runners will leave at 5 second intervals, which will guarantee a minnimum 6 feet of space between runners.
Like much of SF this workout comes with great views.
WEB REGISTRATION IS MANDATORY
Required items: mask, and if you are cycling a lock to lock your bike.
Questions? Contact Ellison Wada
415 244 1510
COVID-19 Rules:
- 6ft social distancing at all times.
- Limited to a maximum of 10 members (including the run organizer).
- We are required to track names and contact information for all activities. Because we are operating in a special environment I will check that all members showing up at the start of the run are registered on the website.
- If you feel sick, please do not come.
