Wednesday WO 1:10:00 [4] 14.0 km (5:00 / km)
slept:9.5
Pre-Act
Roll
15 min WU
1 mile Loop @ Tempo (6:08)
Active WU
200m (34.2)
5 x (600m @ 3km RP) w 200m(75s) jog rec.
4 mins rec. Spike up.
5 x (200m @ 800m RP) w 1 min rec.
15 min BF CD
Hip-Mob
P & S
Rope Stretches
Back to Hangar for Ice Bath (10)
600m's: 2:05.3, 2:08.4, 2:04.4, 2:04.8, 2:04.2
200m's: 31.2, 31.5, 31.5, 32.?mid, 32.?mid
ETT = 10
Good workout today. Focused on the moment and got some good training in. Led the first 3 600's and actually got stung by a bee during the 2nd one lol so that's my excuse as to why it was 2s slower than what we were told to hit which was 2:06 lol. But ya the first 2 600's were nice and smooth and then they got tough after that so I just made a choice and told myself that I needed to stick with Ben and just relax and not let those doubts get to me. I think I did a great job of that. Then we spiked up to do some 200m's and I was pleasantly surprised at the first 2 as they were smooth and I was surprised that it could feel that easy and be running 31's. Then kinda like the 600m's they got hard and I had to work a lot harder to keep the times which were only 1s slower. I didn't feel myself fighting however and found that when I worked harder I was able to run fast and keep up with Ben. I didn't gove it that extra omph because I would have gone above a Wednesday effort. Hands on knees at the end for a while so it was a good Wednesday show. Happy with it and relly enjoyed the workout! :)