Training Log Archive: LarryBIn the 1 days ending Mar 28, 2019:
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Thursday Mar 28, 2019 #
4 PM
running (Treadmill) 45:00 [3] 3.84 mi (11:43 / mi)
Run 3: Flat “Ladder” workout:
a. 10:00 - 15:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 3:00 with 2:00 Easy Pace recoveries between each step.
8:00 step - 8:35 Pace
5:00 step - 8:00 Pace
3:00 step - 7:30 Pace
c. Go back up the ladder, running 1 x 5:00 and 1 x 8:00 again, shooting for at least as fast as the first time at each step. Same recovery.
d. 10:00 - 15:00 easy cool-down.
Note: Only did the ladder going down to 7:30. Did not go back up the ladder.
a. 10:00 - 15:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 3:00 with 2:00 Easy Pace recoveries between each step.
8:00 step - 8:35 Pace
5:00 step - 8:00 Pace
3:00 step - 7:30 Pace
c. Go back up the ladder, running 1 x 5:00 and 1 x 8:00 again, shooting for at least as fast as the first time at each step. Same recovery.
d. 10:00 - 15:00 easy cool-down.
Note: Only did the ladder going down to 7:30. Did not go back up the ladder.