Training Log Archive: hkleafIn the 1 days ending Mar 15, 2007:
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Thursday Mar 15, 2007 #
Running warm up/down (Track) 17:58 [2] 2.0 mi (8:59 / mi)
shoes: Asics Gel Cumulus VII
1mi warm up - 8:11
1mi cool down - 9:47
1mi cool down - 9:47
Speed/Track intervals 32:40 [4] 8.8 km (3:43 / km)
shoes: Asics Gel Cumulus VII
30s, 10+mph wind, threat of rain - so that's about par for the Thursday JFT workout. At least we're able to run, after hopping over the fence to get on the Walnut Hills track.
Did a ladder workout tonight: 8-10-12-10-8-10-12-10-8 hundreds (w/ ~75, 80, and 90s recovery inbetween)
Splits:
2:57.58
3:40.72
4:28.00
3:44.56
2:55.31
3:44.94
4:28.26
3:44.33
2:56.96
I ran these with Craig and Josh, each of us taking turns leading (Craig with the 8s, Josh with the 10s, and I with the 12s). Target was 45s per 200m. The times were consistent enough, though the first 200m of each repeat were always a tad too fast. Legs still tired. They started feeling tight and heavy in the last 2-3, but I toughed it out.
Did a ladder workout tonight: 8-10-12-10-8-10-12-10-8 hundreds (w/ ~75, 80, and 90s recovery inbetween)
Splits:
2:57.58
3:40.72
4:28.00
3:44.56
2:55.31
3:44.94
4:28.26
3:44.33
2:56.96
I ran these with Craig and Josh, each of us taking turns leading (Craig with the 8s, Josh with the 10s, and I with the 12s). Target was 45s per 200m. The times were consistent enough, though the first 200m of each repeat were always a tad too fast. Legs still tired. They started feeling tight and heavy in the last 2-3, but I toughed it out.
Speed/Track intervals (Strides) 4:32 [3] 1.0 km (4:32 / km)
shoes: Asics Gel Cumulus VII
10x100m strides.
Running (Track) 12:00 [1] 1.32 km (9:05 / km)
shoes: Asics Gel Cumulus VII
Recoveries inbetween. Time approximate
Stretching warm up/down 10:00 [1]
Trying to loosen things up a little.