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.