Basketball 40:00 [2]
shoes: New Balance 790
10 minutes warmup, 3*10 minute games at the Tomlinson Fieldhouse. Wasn't terribly effective but we were playing 4 on 4 halfcourt and there wasn't a lot of room out there.
Running intervals 12:02 [5] 4.0 km (3:01 / km)
shoes: New Balance 790
10*400m intervals at the Tomlinson Fieldhouse. Did 4 intervals in a 20 minute break between basketball games and did the other 6 intervals after. What a difference 3 weeks of effective training and new lightweight running shoes made! Shaved off 46s compared to Oct. 20 (the first day of my new training program). My target time was 72s per interval, and I was super happy to more or less achieve that. Found that I was able to avoid the 73s+ intervals for the most part when I hammered through the first turn (50m) and then tried to stay strong after around a 34s first lap compared to when I tried to run an even pacing and ran around a 36s first lap. Managed to stay loose, legs never got stiff on me at all during this workout.
Times:
1-67.5
2-74.3
3-70.2
4-75.6
5-70.1
6-72.7
7-72.6
8-74.4
9-72.7
10-71.6
Avg-72.2
178 ibs
Running 18:00 [2]
shoes: New Balance 790
9 min between intervals and 9 min cooldown