On the road again, so have to see what the day and rest of week brings re training opportunities. Feeling the need for speed!
Walking16:00 [1] 1.6 km (10:00 / km)
Feeling jaded after flight (but only 3 hours duration)
Jogging warm up/down (Beach) 11:30 [2] 2.0 km (5:45 / km)
Barefoot in the soft sand with decent onshore breeze
Drills (Beach) 10:00 [2] 0.7 km (14:17 / km)
Pretty hard going so skipped the b skips but did everything else plus 4x50m strides
Beach (Sprints) 1:03 0.4 km (2:37 / km)
Short speed session in the soft sand. Marked off 50m and aimed for 10 reps @ 90-95% effort with 50m walk recovery between. Focused on arm drive and fast feet. With breeze slightly behind was hitting them fairly consistently at what I felt was sub 13sec 100m (on the track) effort - probably decent 400m training for say a 60.x target. Started to fatigue on last 2 so called it a day at 8. Went as follows (rounded to nearest tenth):
7.8, 8.0, 7.7, 8.1, 8.0, 7.9, 8.1, 7.7