Program : 3km cross country warm-up. Strides. Drills.
12 laps of Lane 7 (4,800m) keeping AHR at 120 or a bit higher.
Take splits every 4 laps...each 4 laps should be about the same.
2km Warm-down.
I set off for the 3km XC warm-up wearing #3 Frees....Another warm morning with a slight breeze blowing...an enjoyable jog.
On the track, I changed into the 'Magic Racers' because the ground hadn't completely dried out in the outside lanes. This was a very comfortable session which Ewen intends to vary in the coming weeks using different numbers of laps with some in the 'lower' & others in the 'upper' HR training zones. Very interesting & never a dull moment!
4 Lap Splits : 11:06; 11:26; 11:34
AHR for all 12 laps = 123bpm (83%).
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