Folders |
Tuesday Workout
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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. |