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Folders

Thursday's (easy) workoutMay 9th 2008, 4:22am
Tuesday's workoutMay 7th 2008, 4:03pm
Pacific Twilight MeetMay 3rd 2008, 2:37am
Mt. Hood MeetApr 28th 2008, 4:35pm
Thursday's easy workoutApr 25th 2008, 4:41am
Tuesday WorkoutApr 22nd 2008, 7:41pm
 

 

Tuesday Workout

Published by
Ahrlander   Apr 22nd 2008, 7:41pm
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Warm-up 2 miles w/ 6X100 meters easy,easy, medium,medium,hard,hard.

3X 150 w/ 200 jog.  1--19.1     2--19.6   3--19.6  (floated easily through them)

200 @ 95%-- 26.1  800 jog.  (a little strain last 40 meters)

500 @ 1:15.2 (1:00.4) 300 meter recovery  (little strain last 40 meters)

500 @ 1:17.4 (1:02.3) 300 meter recovery

300 @ 0:43.7  (calves a little tight from short recovery) 

1/2 mile recovery on barkdust. 

6 to 10 X 200 @ 30 w/ 30 second recovery.  (did 8)

1--29.4/30  2--30.7/30  3--30.5/30  4--30.8/30                                                       -5--30.8/30  6--30.6/30  7--28.0/30  8--26.2/  (last 200 started to feel it)

1 mile cool down

6X 70 meter hill e  e  m  m  m  h.  (easy effort throughout)

6X 100 meter strides, 2 mile cool down.                 12 miles for the day.

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