Program : Short Speed, Chev Track.
Warm-up : 2km @ 75% of MHR.
The "Magnificent Seven" drills.
Rest. 3 x Strides.
2 Sets of 5 x 150m @ 45 seconds with 40 seconds between repeats & 5-7 minutes between Sets.
Warm-down : 800m jog/walk.
Warm-up, drills, etc.......done!
Set 1. 43.8; 42.6; 43.1; 43.5; 41.7
Set 2. 41.2; 41.4; 40.1; 40.8; 39.6
Warm-down : walked, no jogging, 800m
The morning was perfect for this session : very cool (after yesterday's 28 degrees); early start (8:30a.m.) in case cricketers showed up; overcast skies & a good breeze.
I thought the session was a good one. I was pleased with the improved times from last week & not a niggle from my knee! I'll continue to ice several times each day after every run & keep up the strengthening & stretching.
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