Running intervals 1:15:00 [4] 9.0 km (8:20 / km)
shoes: mizuno neutral trainer
O-Group Workout:
Great turnout !
Mudlake – very windy…started warm, temperature dropping to comfortable
Jeff, Randy, Eric, Stefan, Alex, Errol, Robbie, Jennie, Andrew C., Cathy and myself
w/u - 2 km + warm up to mudlake...some stretching and then some strides (informal)
w/o –
Full individually needed recovery between all intervals; pre- stretching and strides as needed individually
Robbie/Eric/(Jeff ) – 3 x 600 (R @ sub 2 minutes , E @ sub 2:05, J sub 2:15) , 5 x 300 ( R@ sub 54 , E @ sub 58, J sub 2:15)
Times: on for 600’s , slow start for 300’s but back down to times…finishing in 51 for last
For Jeff - left options open to 2000 then 300’s but did stretching for leg recovery from 4 days racing
Randy, Stefan, Alex, Jennie, Andrew C., Cathy –
3 x 200 (road-stride pace) – 6 x 300 (levy-hard) 3 x 200 (road – stride pace)
Times: untimed
Errol and myself – 3000 TT goal split 7:20-7:30 at 2000 then whatever hard….overlaying goals: to exchange lead during first three 600’s, hit 2000 split, race each other afterwards and run ~2:15 per 600 m (~11:15 total)
Times:
1200 split 4:22 (Errol got 1000 split in 3:27-3:37 ? fast in any case)
2000 split 7:25…bang on..
2400 split 8:59 (4:37)
3000 – 11:05 (me-3:40 finish km) 11:12 (Errol-3:47 finish km)
w/d - back to Frank Ryan via mudlake woods trail
Whole workout about 1:15.total time all included
-distance varied in group from 6-10 km depending on w/o
- for me with strides and jogging ~ 9 km....happy with run although I did not feel I could have run much faster at the time ..probably could have pushed the middle 1000 a bit more....