Short Intervals : 5 x 300m ; Steve 8 x 200m
Back to the Woden track for a second Monday. Not as windy, just as warm, no white fluff falling out of trees. Just Minnie, Kathy and myself.
The set: Warm up 20 minutes, 4 x 100m, 5 x 300m, 100m recovery. Kathy 65 lowering to 63 with walk recovery (quicker than last week), Minnie in the 70s with float recovery. It makes a difference an extra 60 seconds break. Basically one a full lactate set (Minnie, short break), Kathy longer break a speed endurance set.
Of me: I took the Kathy option. I also shortened the set due to warm up in old shoes which gave me a sore knee. Once I got the spikes on pain went away but I didn't take any risks with it. New shoes on the way Wiggle?
My splits: 4 x 100m (16, 15, 14, 14.41), 3 x 300m (49.01, 48.39, 47.13). Last week with 100m jog it was in the 53s, one minute extra recovery in the 40s. That's more like it although more of an 800m set than a 1500m set. My splits as good as they have been for 5-6 years.
Two days easy running now, 1500m handicap and 3000m on Thursday.
Steve 8 x 200m ave 32 seconds earlier in the day
The set: Warm up 20 minutes, 4 x 100m, 5 x 300m, 100m recovery. Kathy 65 lowering to 63 with walk recovery (quicker than last week), Minnie in the 70s with float recovery. It makes a difference an extra 60 seconds break. Basically one a full lactate set (Minnie, short break), Kathy longer break a speed endurance set.
Of me: I took the Kathy option. I also shortened the set due to warm up in old shoes which gave me a sore knee. Once I got the spikes on pain went away but I didn't take any risks with it. New shoes on the way Wiggle?
My splits: 4 x 100m (16, 15, 14, 14.41), 3 x 300m (49.01, 48.39, 47.13). Last week with 100m jog it was in the 53s, one minute extra recovery in the 40s. That's more like it although more of an 800m set than a 1500m set. My splits as good as they have been for 5-6 years.
Two days easy running now, 1500m handicap and 3000m on Thursday.
Steve 8 x 200m ave 32 seconds earlier in the day
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