Progressive Step Down Intervals : 1000m, 800m, 400m, 4 x 200m
Off to the track this morning. Tired from yesterday so a short set with focus on 800m, 1500m speed. The weather overcast, cool, not much wind.
The set: 4.5km warm up, 4 x 100m (19,17,16,15), 1000m 3:09, 800m 2:33, 400m 71, 4 x 200m (32,32,32,31), 2 x 100m strides, 5.5km warm down.
Early intervals to get me fully warmed up, as a result 200m efforts were quicker than last week. I almost feel like I can do a 4 x 200m lactate set without breaking something all in 31 or better. I still need a couple of sets to get my confidence up and body ready to race 1500m or less. That will be in 2-3 weeks.
This afternoon an easy 50 minutes. Tomorrow a long recovery run unless I get a better offer. It's a public holiday Monday.
I'm sitting on 130km/week again and on the grass with Bella.
The set: 4.5km warm up, 4 x 100m (19,17,16,15), 1000m 3:09, 800m 2:33, 400m 71, 4 x 200m (32,32,32,31), 2 x 100m strides, 5.5km warm down.
Early intervals to get me fully warmed up, as a result 200m efforts were quicker than last week. I almost feel like I can do a 4 x 200m lactate set without breaking something all in 31 or better. I still need a couple of sets to get my confidence up and body ready to race 1500m or less. That will be in 2-3 weeks.
This afternoon an easy 50 minutes. Tomorrow a long recovery run unless I get a better offer. It's a public holiday Monday.
I'm sitting on 130km/week again and on the grass with Bella.
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