Join member Brian Wallace and Ambassador Ellison Wada for Flat Sprint Intervals followed by Hill Sprint Intervals.
Contestants will meet at the North End of Pier 27, in front of the furthest North Sea Lion at 6pm.
This is a HARD WORKOUT. Positive Attitude is a must. While mind bendingly grueling, this workout is designed for all levels, How's that you ask? Allow me to explain.
After a brief conversational warmup contestants will engage in a series of timed sprints. That means no first, second or third place. We all run the same time interval. Some of us may go further. Great. Every one will SUFFER regardless of dist covered!
The following 2 times through
15 second sprint flat, walk back to the start followed by 1 min rest
30 second sprint flat, walk back to the start followed by 1 min rest
45 second sprint flat, walk back to the start followed by 1 min rest
Upon completion of our nine x 100% sprints, survivors will shuffle to the hill. The hill ranges from 8-14%. Upon arrival athletes will repeat the 9 sprint intervals outlined above, only this time against the clock, and the hill.
If time permits (it will, there's a 15 min warm down built in), we will warm down at a conversational pace with Embarcadero Center Stairs.
COVID 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.
-WEB REGISTRATION IS MANDATORY
Required items: mental toughness, a mask, and if you are cycling a lock for your bike.
Optional: Cash for post run refreshments, a jacket if you are one of those people that worry about the elements, and a headlamp.
You can drop stuff in my Car during the run. Questions? Contact Ellison Wada. 415 244 1510
