Training Log Archive: BPIn the 1 days ending May 7, 2013:
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Tuesday May 7, 2013 #
Jogging warm up/down 10:45 [2] 2.0 km (5:23 / km)
Before intervals with 4x50m strides.
Stretching 5:00 [0]
Dynamic and static hips and legs.
Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)
Std routine 2x50m (a ,b skips, hi knees, butt kicks, Carioca, backward running).
Track intervals (Outdoor) 4:53 1.6 km (3:03 / km)
Outdoor track at last. Beautiful 77F with mod breeze down home straight. Plan was 8x200m at target mile pace- 40s per 200m @ 85% effort (run in lane 3 off the stagger). Well failed on target pace; got carried away on first (audience maybe?) then settled in and went just fine. Focused on good running form with 200m walk/jog (1:30-1:45) between: pace was more 800 ish (although this target would be 35sec). Have captured as 2 sets of 4 as splits so I can build to 12 or so later in season and compare back; no break between sets. Went as follows:
35, 38, 37, 38, 38, 38, 36, 33. Last one was more like 90% and 800m effort. Avg = 36.6
35, 38, 37, 38, 38, 38, 36, 33. Last one was more like 90% and 800m effort. Avg = 36.6
Jogging warm up/down 6:15 [1] 1.0 km (6:15 / km)
Short warm down as track being taken over by Lax.
Walking 21:00 [1] 2.0 km (10:30 / km)
LT outing - gorgeous spring day!
Walking warm up/down (Walk / jog) 12:30 [2] 1.6 km (7:49 / km)
The bits between the intervals.