excellent run! good pr for 'sprint' training:)
Thanks. Definitely complementary for conditioning purposes! However endurance after 45-60mins is suspect.....
BTW looking forward to our virtual training week :-)
I'll post a teaser...as a thread under 'orienteering topics' - hope thats in keeping with AP standards.
Can you design a first day w short sprints/strides and maybe a short distance time trial like a 200?
Then second day I was thinking 4 or 5 1200's where you run 2 quarters at a good effort like I pace and 1 very hard...you get to pick which quarter, or mix it up...good for race tactics.
Then rest day...
Then 4th day, want to rely on you again - maybe some middle distance sprints, like 300, 400, 600? What do you think?
OK let's try this (your Q workouts interlaced with my regular schedule):
M 4/11 rest/easy stretching/drills
Q1 T 12th wu, short 40-50m wind sprints, a 200 hard (90-95%) with complete recovery (5R) then 4-6 200''s run as follows: 120 cruise (85% max) then 80m (home straight at) 95%. 3R
W Shake out run, drills and strength
Q2 T 14th wu, strides, then 4-5 1200 run as cruise 800 (80%) then harder last 400 (85-90%) 4-5R
F easy/rest stretching
Q3 S 16th wu, strides then 600, 400, 300, 200, 100 down ladder (85%, with reducing rest starting at 3R)
How does that sound?