The Nifty50 is a triathlon:
1. Run. A 50 minute interval session on a wide gravel trail next to a rushing river. Warm-up jog from the Griffin Gym up Mosquito Creek to the yellow bridge. Set your watch, then run or walk up to the bridge at Mount Royal Boulevard and back as many times as you want. (It usually takes me about 12 minutes round trip and I'm a lame old dog.) Jog back to the gym.
