Friday Mar 16 |
 | Track practice 40:00 [3] | |
| |
| 3/4 mile warmup, then 2x 500 (1:44 and 1:47), then 2x 300 (abt. 58 seconds?), then 3x 200 (around 37 seconds). Then 20-20-20's, 8 sets of stairs, and another set of 20-20-20's. |
| Soccer 20:00 [3] | |
| |
| Soccer in the dark! |
Thursday Mar 15 |
| Track practice 50:00 [3] 5.0 mi (10:00 / mi) | |
| |
| 3/4 mile warmup, then 40 minute run (conversational pace). Then 10 150's at about 30 seconds each. |
Wednesday Mar 14 |
| Track practice (speed workout) 50:00 [4] | |
| |
| 3/4 mile warmup, then 22-min tempo run (8 min easy, then 3 min fast alternating). Then several fast runs (I forget the distances; probably 500, 300, 200). Then 8 sets of stairs, and finishing w/ 3 300's. |
Monday Mar 12 |
| Track practice (speed workout) 1:00:00 [4] | |
| |
| 1200 warm-up, then 3x 1200 fast with rest in between. 3x broken 400s, then 1x 500. 8 sets of stairs, then a short run (about 8-9 minutes, including a long hill). Ended with 3x 200 on the track. |
| |
| C • times 2 |
Sunday Mar 11 |
| Capture the Flag! 1:30:00 [2] | |
| shoes: ancient cross-country shoes |
| Several games of capture the flag with orienteering friends. We played girls v. guys for the first few games (& girls won all except 1! It was 4 v. 3, though).
Lots of sprinting, not a lot of distance. |