Monday
AM
Strength
Tuesday
PM
300m (7) 200m (7) 3x2km (4) ES Marks
300m-39.65
200m-26.80
3x2km-6:52, 6:52, 6:52
Wednesday
AM
Strength
PM
7km-31:05 (4:27kms) Centennial Park
Thursday
AM
7km-33:18 (4:46kms) The Bay
PM
90sec (7) 75sec (6) 60sec (5) 45sec (4) 30sec (3) 15sec Drummoyne Oval
90 - 2:46km pace
75 - 2:38
60 - 2:34
45 - 2:30
30 - 2:24
15 - 2:20
Way too slow, should all be sub 2:30s. Legs stiff and sore from lifting too heavy yesterday, stupid.
Friday
Rest
Saturday
2x3ish km Fartlek, 8x150m (jog back) Nolan Reserve
3:46kms
+ Strength
Sunday
24km-1:47.01 (4:28kms) Centennial Park
76km, productive rest week. 1100m faster than 800m pace, a good 300m and strength gains.
I would have run Tuesday's session the other way round to see if I could run fast on tired legs... That said it's good to see that your speed is back, so I bet you are ready to start looking for another sub 2min 800m!
ReplyDeleteThanks Dion, it fits in better with my group if I squeeze some fast reps in prior to doing the longer set with them. 400m into the 1st 2km my legs were burning, but every step got easier from there, the last rep felt very easy. If time allowed I would've added a few extra 200s on the end.
ReplyDeletenice, sub 2:30s on grass is nigh on impossible for that workout. let me guess, deadlifts and split squats? the big question, when are you racing?
ReplyDeletegood guess, went hard on DL, no split squats but a lot of isolated dynamic single leg flexion and extension with light load 3sec:1sec eccentric to concentric, ouch, ouch, ouch.
ReplyDelete800m sat week if i finish work on time. 800m sat 14th. 400m sat 21st if i'm lucky.