In the gym, 10k on the bike, then upright rowing & oblique lifts, shoulder press & crunches on the fit ball, butterfly & incline sit ups, bicep curls & crunches on the ball again, lunges & incline sit ups and then finish off with side leg raises mixed in with crunches.
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The track set for my group, JoANNE & myself was the same as last week, 10x400m in 96 sec with a 200m float. I sat on the outside of lane 1, sometimes in lane 2 hitting 94/95 with 2 x96 sec reps, a nice solid set, including a 3 lap w/up, 4x100m strides and 2 easy laps to c/down.
Reps (200m shuffles)
93.8 (86)
95.1 (84)
96.4 (87)
95.8 (84)
94.7 (2m 20s) - a standing break, long by 20 sec
94.2 (94) (50m walk, 150m shuffle)
96.8 (95)
95.2 (102) - a quick chat with my 8x rep runners
95.7 (96)
94.07
3 comments:
it was a good set :) and yes i DID say that(i dont always whinge you know..lol.. this was actually very manageable)
you're NOT funny stuART!!!! lol-but i am ;)
She's coming around. Must be trying to reduce the "demands" on you as a coach.
Me thinks you need a MEAN coach to get those shuffles into more of a float ;)
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