for those not traveling:
warm-up + strides
m+w800/1500:
continuous 1600 (using 1500 goal pace)
400GP + 300LT + 200GP + 300LT + 400GP
*record split times and total time - post to blog comments
+ 1 mile easy running
+ 5 x 300 cut-downs w/ 100 jog recovery
m+w3k-5k:
continuous 4800 (using 5k goal pace)
800GP + 1200LT + 800GP + 1200LT + 800GP
*record split times and total time - post to blog comments
+ 2 miles easy running
+ 5 x 300 cut-downs w/ 100 jog recovery
easy cd according to mileage target
STRETCHING
Wow, so I had a really rough day/workout, and my Achilles is really sore, but I tried!!
ReplyDelete1600m: 82, 72, 41, 76, 86
300 cut-downs: 65,63,61,59,57
I've been icing.
~Mary
Had a decent workout, minus the idiot 200 in the middle...
ReplyDelete1600: 64,61,35,61,66
Total time: 4:48
-Mike
It was hard, but i pretty much hit the times...
ReplyDelete1600: 80, 72, 41, 77, 80
5x300: 64, 62, 61, 60, 56
My hip flexor was sore when i was walking around today but I couldn't feel it during the workout and I iced after wards.
-Corey
It was hard to hit the mile times but i got most of them:
ReplyDelete1600: 80, 73, 41,72,81
total:5:47
cut downs: 65, 63, 61, 59, 58
Kaity
I accidentally deleted my splits but I ran with mo and I ran 2:27 first 800 then I stopped at 3600 meters and did that in 11:44. My legs felt good, but my lungs are still struggling.
ReplyDeleteA bit windy outside, but a good temperature today.
ReplyDelete4800m- 2:23, 4:05, 2:25, 4:12, 2:22
Total- 15:27
Did 300s a few minutes later:
52, 51, 49, 48, 47
1600: 68, 63, 33, 63, 66
ReplyDeleteTotal: 4:53
-Joe Stowe
4800: 15:39 (2:23, 4:07, 2:26, 4:15, 2:27)
ReplyDelete300s: 54, 52, 50, 49, 48
Kevin
splits were
ReplyDelete2:27, 4:05, 2:28, 4:07, 2:24
for a total of 15:31
the 300s cut down from
53.0 to 46.9
800- 2:55
ReplyDelete1200- 4:53
800- 2:59
1200- 4:59
800- 3:03
total: 18:49
Felicity and Sarah