Running warm up/down 19:00 [3]
shoes: Adistar cusion
10min warm up on track
9min warm down in barefeet, on the inside of the track
Speed Work intervals 49:00 [4]
shoes: Aasics track spikes
on the track i did.....
4x(200m R pace, 200m jog, 200m R pace, 400m jog, 800m R pace, 400m jog)
went and did them at about mid day and it was extremely hot!!!
they were all good...
most of the 200m R paces were between 41sec and 44sec, which is faster than what i should be doing, but it was hard...
800m were good...one was a little bit slow and another was a bit too fast, the other two were ok though
good training