Training Log Archive: LarryBIn the 1 days ending Sep 20, 2018:
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Thursday Sep 20, 2018 #
7 AM
running (Treadmill) 1:01:00 [3] 9.13 km (6:41 / km)
shoes: Asics Turkey 2
Run 2: Flat Ladder workout on TM, track or flat road/bike path:
a. 10:00 - 15:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 2:00 with 2:00 Easy Pace recoveries between each step.
8:00 steps - 9:00 Pace
5:00 steps - 8:15 Pace
2:00 steps - 7:30 Pace
c. Go back up the ladder, running 1 x 2:00, 1 x 5:00, and 1 x 8:00 with 2:00 recoveries trying for the same pace or slightly faster.
d. 10:00 - 15:00 easy cool-down.
a. 10:00 - 15:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 2:00 with 2:00 Easy Pace recoveries between each step.
8:00 steps - 9:00 Pace
5:00 steps - 8:15 Pace
2:00 steps - 7:30 Pace
c. Go back up the ladder, running 1 x 2:00, 1 x 5:00, and 1 x 8:00 with 2:00 recoveries trying for the same pace or slightly faster.
d. 10:00 - 15:00 easy cool-down.