I was unable to do Week 7 - Day 6's sprint ladder, so I switched my workouts around and ran that workout today. Ken came out with me in the light rain/wintry mix, but with no wind, it was surprising fine.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s) - heartrate (bpm)
1 - 100m - NA - 14
2 - 200m - 28 - 28
3 - 300m - 46 - 45
4 - 400m - 61 - 65
5 - 300m - 48 - 48
6 - 200m - 28 - 30
7 - 100m - NA - 13
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Out of these times, I'm only disappointed with the 400m one. I felt like I was working hard enough to get my time, but when I checked at the 200m mark, I was already just over 30 seconds. I was unable to make up that time down the back stretch and didn't get the 61. I feel like continued work on my sprinting endurance will help with my 400m reps over the next few months. I'm taking my cross-training and 30 minute runs more seriously and am trying to push the pace...definitely a change from last year when I stuck to the bike and did intervals. Now I'm hitting the street. I'm starting to get my legs under me. I've also decided to take a 4-6 week break from drinking - with a one-day exception for my birthday... - and really want to buckle down and get the most out of each session...and then recover as intelligently as I can afterward. I've been reading some great materials on training and recovery. I'll share some info when I have some time.
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Week 9 - Day 4
The second day of winter and it was wonderful... 16 degrees, warm, sunshine, no breeze... Fantastic conditions.
Well me, myself and I enjoyed a hard session at Reid today. I was a bit smarter today... Knowing that if I can where I start each run, I could effectively remove the need to run the hill more than once over the 400m. It worked like a charm and in the end I felt so much stronger.
I'm still aiming to hit a 60s run one of these days and with Andrews 57s that he did on one of these sessions, I certainly feel like maybe under the right conditions (probably a running track would help) I could do it!
100m - 14s - 13.5s
200m - 28s - 28.8s
300m - 45s - 45.3s
400m - 62s - 62.1s
300m - 45s - 45.5s
200m - 28s - 29.1s
100m - 14s - 12.9s
I was very happy with this session today and it was so much faster than when I ran with Johnny last week for the same set. In the last 200m just like last week I lacked kick at the start, but once I was up and running it came together.
Tomorrow off to the AIS to run with Chris.
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