6 PM
Running warm up/down (warm up) 16:30 [1]
shoes: Newbalance 758 blue
Stretching warm up/down (static) 7:00 [0]
Running warm up/down (200m strides) 5:00 [3]
shoes: Newbalance 758 blue
3 200 meter strides with some jogging and dynamic stretching in between
39 s, 40 s, 40 s
Running intervals (track) 7:38 [4] 2.0 km (3:49 / km)
shoes: Newbalance 758 blue
This was the first of 3 longish intervals Francis had set for us today on the track behind Woodroffe High School. I was supposed to do this in 7:50 but I was a little under but it still felt like a comfortable fast pace.
Running intervals (track) 6:15 [4] 1.6 km (3:54 / km)
shoes: Inov-8 Orocs
The next loop was 1600m and as prep we put on our Ontario champs racing shoes. This was 4 by 400m fast, slow, fast, slow. I was aiming for 6:08 but checked my time as I was coming around the last bend and slowed down too much to put my final time at 6:15. Oops!
Running intervals (track) 4:29 [4] 1.2 km (3:44 / km)
shoes: Inov-8 Orocs
The last loop was 1200m at 200m alternating slow then fast. My total time was meant to be kept at 1:32 for the 400m. I was a tad bit fast on this one.
Running warm up/down (cool down) 9:00 [1] 1.6 km (5:37 / km)
shoes: Inov-8 Orocs