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C3 Workout Schedule
May 27, 2013 - Fall 2013
(Last Updated May 22, 2013)

Day	Time	Workout	Location	Map/Address	Comments

Mon	6:00am - 7:30am	Open-Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10
	5:30pm - 7:00pm	Open-Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10
Tue	6:00am - 7:30am	Open-Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10
	5:30pm - 7:00pm	Run or Power Walk	Robert F. Hall Catholic High School	6500 Old Church Rd, Caledon East
Wed	6:00am - 7:30am	Open-Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10
	9:30am Depart	Outdoor Bike Ride	Caledon Community Complex parking lot	6215 Old Church Rd, Caledon East	Come early to get ready. Optional run afterwards.
	5:15pm - 6:15pm	Open-Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10	Must be done by 6:15pm. See below and sidebar.
	NOT INCLUDED IN C3 MEMBERSHIP
	5:15pm - 7:30pm	Open-Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10	PB nineteen Open Water Swim Series See sidebar.
Thu	6:00am - 7:30am	Open-Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10
	5:30pm - 7:00pm	Brick Workout, Run, or Power Walk	Robert F. Hall Catholic High School	6500 Old Church Rd, Caledon East	Some people will arrive early or later
Fri	6:00am - 7:30am	Open Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10

Sat	7:00am - 8:30am	Open Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10
	9:30am Depart	Outdoor Bike Ride & Run	Caledon Community Complex parking lot	6215 Old Church Rd, Caledon East	Come early to get ready. Optional run afterwards.
Sun	9:00am	Group Distance Run or Power Walk	West trail head opposite Trailside Café	15935 Airport Rd, Caledon East	Year Round
	3:00pm - 5:00pm	Open Water Swim	James Dick Quarry, Caledon Village	South of Caledon Village on east side of Highway 10

Workout Notes

Key Dates

Sat June 8
Simulation Day

Tuesday Run

Typically, speed work on the rail trail. A different workout each week to challenge you.

PB Nineteen

The PB nineteen Open Water Swim Series (Wed night) is not part of the C3 membership. Click the link under Comments for more information.

Thursday Brick

For those that don't know, a brick workout is a combination workout of bike & run. The C3 brick workouts will be a combination of distances/time that alternate bike, run, bike, run, and optionally another bike and run. Fitness, the amount of time you are available, race schedule, and daylight will help determine the length of the workout for you.

The workout typically starts out with a warmup-up of a 20 minute bike and a 10-15 minute run. One example of a main set: two times - 20-40 minute bike and 20-30 minute run.

Saturdays

We will have groups of varying distances and speeds. It's more important to ride with someone close to your speed than it is to find out how far people are riding. You can always turn back sooner or go out for more distance if you want.

Come early for setup and be ready to leave by 9:30am. Be prepared for all types of weather. Have spare tubes, CO2/pump, tools, fluids, calories, and money.

We typically ride one or more loops ranging from 45km - 75km. Hwy 27 and back along Castlederg is 45km. The most direct route to Erin is 30km one-way and can be increased to 45km by taking Healey. Erin has Holtom's Bakery and The Shed Coffee Bar. Other nice rides include riding to the Hockley (Valley) General Store; through Loretto; and lots of other great places.