Tuesday, November 07, 2006

Situation Serious - but Not Hopeless......



Short Speed at Chev. Track :

Program : Warm-up 2.8km @ 75% of MHR.

Drills, Rest. 3 x Strides.

3 Sets of 5 x 150m @ 40 seconds or faster.

2 minute walk recoveries between repeats & 5-7 minutes between Sets.

Warm-down : 800m jog/walk.

Perfect weather for track work : 11:00a.m. start; cool, overcast most of the time, dry ground in spite of all the recent rain; slight breeze; no one else there! Only drawback was the rough grass surface : plenty of chances to trip (nearly did once!) or worse, twist an ankle.

Warm-up : 22 minutes @ 75% of MHR....felt very comfortable.

Drills; Short Rest; 4 x strides.

3 Sets of 150m :

Set 1. 43.4; 43.2; 42.4; 40.6; 39.4

Set 2. 39.9; 40.5; 38.9 (fastest); 39.5; 39.1

Set 3: 39.2; 39.5; 39.7; 40.2; 39.2

I wanted to get under 38 seconds, but needed someone there to shout at me to go faster & then I would have!

Warm-down : 800m walk the curves; jog the straights.

I always enjoy track work especially when I have the whole oval to myself. All the grunting, puffing & swearing falls on deaf ears! It's tough trying to lower times by even a second or two....but I think it was a 'goof' session nevertheless.

2 comments:

  1. You're right about running faster when there is somebody yelling at you, it sure works for us at Pat's! Maybe you could wear an mp3 player with a recording of Ewen shouting at you :-)

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  2. Tesso, I never shout. Except when in shock at poorly executed drills ;)

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