Tuesday, March 19, 2013

Track Session ~~~

I wasn't expecting great things from this session but I didn't expect to feel it as hard as it was!  I'm still basing the three key workouts - track, tempo and long run - on my 5km time from November last year ...31:18, as the FIRST program says to do. However, I'm thinking now that I should change that time to somewhere around 35 minutes.  That's how I felt during and after each of today's repeats.  Not sure about changing , but I wasn't running the set paces this morning based on 31:18k for 5km.

Program :  Track
10-20 min warm-up
400 (2:21);  600 (3:34);  800 (4:46);  1000 (5:59);  800;  600,  400
400m RI
10 min cool-down.

1000m ...in 200m lane.


Results  :  
2km warm-up inside boundary fence + 4 drills with strides
400 (2:23);  600 (3:44);  800 (5:01);  1000 (6:27);  800 (5:04));  600 (3:41);  400 (2:21)
1km cool-down + stretches. 

Felt pretty naff except for the recovery intervals!

For Today  7.6km

 
 


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