13km today and 38km for the week so far
Arrived at the track at 4.45pm ish and took off for a 18 min w/up with Dave & Mick and then 5x60m strides, followed by some stretching, changed to my flats and had a quick chat with Burkie about my w/e race splits and how the legs were feeling. He agreed I need to work on the length of my recoveries, get them back to 90 sec with all intention of getting them down to 60 sec (OMG). He also agreed as my legs felt a little heavy still, not to do the 2x2k & 4x1k repeats but just stick with the 1k repeats and hopefully do all 8.
Surfer Dave (as many are calling him) was going to try 6 (concern over the shorter recovery) and Mick was going to do 3 or 4 but slower and Dave T 6x400 (working on speed). Off we went, first 200 in 45s, so basically on track.
Splits (recover):
3:46 (1:33)
3:48 (1:35)
3:51 (1:36)
3:46 (1:35)
3:49 (1:40)
3:49 (1:40)
3:43 (1:42) deliberately tried to pick it up
3:32 (2 1/2 lap jog cool down)
Dave rested during the 4th repeat and did a 800 for the 7th, he worked very hard. In hindsight I need to be on the line to go at 1:25, so that will be the plan next week. Overall a great session with splits that I could never have dreamed about 12 months ago.
1 comment:
Note to myself, I sent Burkie an email with my splits etc from the session, his response:
Stu
Ta next step reduce rests gradually...Bocco had 30 secs last night
Burkie
Some more hard sessions to come, whilst I do not expect to get to 30 sec, I s'pose I need to reduce to at least 60 seconds. OMG
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