Clearing some flex leave today, slept in until 7:30ish and then went out for a slow 5km run this morning from home. Stretched whilst watching really BAD morning TV on Channel 7, not sure of the name.
Tonight's track session plan is 400/400/600/600/800/800/600/600/400/400 = 5.6km of effort @ 92 sec per lap (3:50 per km pace) with a 60 sec walking/jogging recovery.
After organising Burkie's squad and hatting with a few open male runners I got into my w/up of 3km with Cam and then some drills and strides. My session was fairly controlled.
Splits: (recovery)
400m 1:30 (55)
400m 1:29 (57)
600m 2:16 (53)
600m 2:17 (57)
800m 3:02 (59)
800m 3:00 (54)
600m 2:15 (65) distracted coaching
600m 2:15 (64) as above
400m 1:28 (55)
400m 1:25
In my final reps I was chatting with a girl I am coaching and had convinced to do her reps at the track and not on her tready. I organised Cam to do a few strides with her to give her an idea. My cool down involved doing her first 2 reps of 400s @ approx 110.
Whilst watching Tegan, Clare & Roz do the session I jogged around and took note of form & times.
4 comments:
Those morning shows are truly appalling, no normal person is that cheerful that early. They have talking crap down to a fine art.
There is no such thing as GOOD morning TV is there ?
i think i may have become addicted to early crap morning TV...lol..kidding..as if im even getting up early enough to watch it!!!
Coaching and doing your own session is not an easy thing. You seem to be managing it pretty well Stu.
Glad the injuries are staying at bay. Hope the winter season continues to go well.
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