Track ~~ Workout #1

Glory be!  This session was very, very hard work this morning!  Temperature down to 20 degrees from previous days of 35 but it was extremely hot and humid and the grass track very wet from overnight and early morning rain.  Nevertheless,  I had to give this first day of training (for a 1 mile race) my best shot no matter what the conditions.  And give it my best, I did!

Program : 
 3km warm-up
Light drills/strides
4 x 800m 'strong effort' ...first one slowest, last very hard.
4-5 min RI......I took 5 min.
Warm-down + stretches.

Rather than do the 3k warm-up in the 210m lane I decided to run a section of Chev's CC course and enjoyed it a lot, even though I had to about turn when I almost ran into some cows resting in the shade under trees.  Gave me quite a fright!

A Section of Chev's CC Course.

 On the Track :
 4 drills + strides

4:42.1 (129-140, 82-89%);  4:40.2 (129-141, 82-89%);  4:41.9 (129-140, 82-89%),  4:37.6 (130-145, 82-95%).

1k cool-down + stretches.

For the last repeat I couldn't have taken another step without falling over...legs lactic and came to a stop right on the 800m mark!  

This first track workout was a really tough one, so thank heavens for an easy day tomorrow!

For today ...7.5km