First up I did an easy 10k
Later it was time for speed work. I again got there a bit early & did about 6km as a warmup. We then did a 1k warmup, some drills & stretching. Next we did 8x500m. Recovery was the key tonight. Very tough indeed!
500m 3min rec, 500m 2min rec, 500m 1min rec, 500m. About a 5 or 6min rest then did it all again! Did them all in about 1:35. Finished witha 1km warmdown
12km tonight
22km run today
About Me
- bear
- PB'S Six foot track - 4:09 March 08 3000m 9:50 - October 09 5000m 17:25 10k 36:03 - may 2009 1/2 marathon 79:56 marathon 2:54:56
2 comments:
Hi Bear,
Thanks for the birthday best wishes and well done on a great 10km pb on Sunday....see you soon...
mmmm LUNG BUSTING STUFF..
Just love the stuff.. keep up the hard training.
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