Intervals!!

Over to the track at Chev. this morning. Light misty rain. Most of the white markings are fading, so I took along a spray can of white paint so as to put a dab here & there - while no one was looking (!!); that way I'd know exactly where to start & finish the session that Ewen had programmed - Chickybabe could teach the Road Runner a lesson, dashing around faster than a speeding pullet !!

Not to be believed.....just as I'd finished, along came one of those dirty big industrial mowers & proceeded to mow the whole oval!! Almost threw myself down screaming in front of the thing - and there went the top layer of my graffiti! There was, however, enough left to start the session, which went as follows:

20 minutes warm up, finishing with 4 x 100m strides.

3 x 308 m - with 2mins 30secs intervals between each rep.
10 minutes break.

3 x 308m - with 2mins 30secs " " " "
10 minutes break

3 x 308m - with 2 mins 30secs " " " "

20 minutes cool down. Felt good for the entire session; not too difficult at all, but out of breath on the straight!

Time for each 308m rep. in sets of 3 =
1:27.7; 1.22.6; 1:20.9.
1:20.1; 1:22.1; 1:20.9
1:23.8; 1:21.1; 1:21.2

REPORT CARD (from Ewen) !!
Following Instructions - 9.5/10
Performance - 9/10
Form - 8.5/10
Learning - 9/10


Chickybabe with white paint spray can in blue bag.......