Around the Block....

This block...not that other 'Block!

Each side of this street block at Renwick is 80m which made it easy to use for a 400m track....one round plus one extra street!

Program....10-20 min warm-up
2 x (6x400m) (2:17)... 1:30 RI
2:30 RI between sets
 10 min cool-down. 


I did 2km warm-up + 4 strides ...incl. high knees & butt kicks!

Set 1, 6x400m  :  2:11.5;  2:11.8;  2:20.0;  2:17.7;  2:17.8;  2:16.5.....walk back to start between.
Set 2, 6x400m  :  2:20.8;  2:15.8;  2:16.1;  2:13.0;  2:09.0;  2:09.7.....walk back to start between.

1km cool-down + few stretches

TOTAL :  7.8km

 Apart from the headwind on 3rd and 4th streets.....Ah, NYC!, the workout went quite well according to the pace of 2:17 (5:42m/k) on the program, but I had to work hard on every single repeat.  The block worked very well as a track, with a slight rise on 3rd street and an ever so slight 'down' on first street.  A worthwhile effort, I think!