Walking 25:00 [1] 2.25 km (11:07 / km)
Happy 4th
Jogging warm up/down 6:20 [2] 1.2 km (5:17 / km)
A few laps,warm up then 4x50m wind sprints
Stretching 7:30 [1]
Dynamic
Drills warm up/down 10:00 [2] 0.6 km (16:40 / km)
Usual plus squats and lunges
Track intervals 1:32 [5] 0.6 km (2:33 / km)
Sprint speed work out today. Tempted to wear spikes but essentially taboo in training, so ruled out- Kinvaras won the day!
300 hard then 2x150 flys hard with complete rest between. 70F and mod breeze into home straight. Wasn't too bad but had to focus on arm drive and form in the straightaways.
Ran the 300 as 80 fast, float 120, then bring it home in the last 100- aimed for sub 48. Held good form and power down the straight.
Result = 47.0
10R
150 with 10m flying start in lane 4 (very convenient with the 300h marks). Aimed for sub 23. Ran relaxed
Result = 22.6
10R
Repeat 150 fly, a tad more effort in the last 50m.
Result = 22.4
Definitely solid efforts and felt some lactate build up, but not too bad. Could have held the speed for a bit longer.
In sprint spikes and under race conditions I feel like a 45 for the 300 is doable.
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Walking warm up/down 7:30 [1] 0.8 km (9:22 / km)
A slow cool down to skate a put the lactic.