Training Log Archive: BPIn the 1 days ending Oct 18, 2016:
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Tuesday Oct 18, 2016 #
Walking 26:00 [1] 2.5 km (10:24 / km)
Warm sunny- unseasonable
Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)
A couple of laps (lane 3) plus 4x50 wind sprints
Stretching warm up/down 6:00 [1]
Dynamic
Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)
ABCs
Track intervals 1:02 0.4 km (2:35 / km)
Mid afternoon (ahead of football game) warm 65F some light breeze. Pretty ideal for a TT so no excuses! Changed into spikes and ran lane 5 off the stagger. Splits per 100m (c=curve, s=straight)
300m 47.4 (15.7c, 15.6s, (200=31.3), 16.1c) 1:30R
100m 15.1(s!)
400= 62.5
Started hard, got into cruise mode at 50m (had a visual marker) through 200, picked it up around the turn. Got lazy with the right arm around 200m and had to focus on form. Had enough left at the 300m Mark to finish it off if it were a real race.
Pretty happy with that effort. Last one before Perth.
300m 47.4 (15.7c, 15.6s, (200=31.3), 16.1c) 1:30R
100m 15.1(s!)
400= 62.5
Started hard, got into cruise mode at 50m (had a visual marker) through 200, picked it up around the turn. Got lazy with the right arm around 200m and had to focus on form. Had enough left at the 300m Mark to finish it off if it were a real race.
Pretty happy with that effort. Last one before Perth.
Walking warm up/down 10:00 [1] 1.0 km (10:00 / km)
Easy down, spikes off.