Short Lactate Intervals 4 x 200m ; 1200m tempo
Out on a longish run this morning via track. Warm, no wind, almost nobody at track.
The set: 4.5km warm up, 4 x 100m (18,16,15,14.72) with jog back recovery, 800m jog, 1200m 3:46, 800m jog, 4 x 200m (32.64, 32.99, 31.47, 31.33=2:08.43) with 200m float 60 seconds, 6km warm down.
Similar to last week warmed up well so as not to risk injury, 14 seconds for last 100m, tempo for 1200m, flush lactate then into set. I would only need a couple of 200m sets improving on today to run a decent 800m in around 2:12-2:13.
Tomorrow back the the track again at Woden, a newish surface which our club will use most of the summer. I was thinking 4 x 400m but will run my favourite 1500m predictive lactate set 5 x 300m with 100m jog 45 seconds. Something under 4:10 cumulative would be a good start.
A 35 minute jog to loosen up a little later. Having a French afternoon / evening to wind down. 130km last 7 days.
The set: 4.5km warm up, 4 x 100m (18,16,15,14.72) with jog back recovery, 800m jog, 1200m 3:46, 800m jog, 4 x 200m (32.64, 32.99, 31.47, 31.33=2:08.43) with 200m float 60 seconds, 6km warm down.
Similar to last week warmed up well so as not to risk injury, 14 seconds for last 100m, tempo for 1200m, flush lactate then into set. I would only need a couple of 200m sets improving on today to run a decent 800m in around 2:12-2:13.
Tomorrow back the the track again at Woden, a newish surface which our club will use most of the summer. I was thinking 4 x 400m but will run my favourite 1500m predictive lactate set 5 x 300m with 100m jog 45 seconds. Something under 4:10 cumulative would be a good start.
A 35 minute jog to loosen up a little later. Having a French afternoon / evening to wind down. 130km last 7 days.
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