Started off by running Crackneck. Started at Shelly beach and then ran east to the start of the track. I then did 4 repeats of the 1.3km trail. I did n't time the 1st one but the next 3 were done in 5:57. 5:50 & 5:47. I was totally stuffed on the 4th one. I then ran easy back to the car. About 14km done
Tonight for the speed work I did 3 laps around adcock park for a good warmup. Then tonight was intense! We did 200m, 400m, 600m, 800, 1km, 800m, 600m, 400m & 200m. The Idea was to do the second lot faster than the first lot. I was smashed at the end!
Times were 200m-35sec, 400m-1:14, 600m-1:56, 800m-2:41, 1km-3:19,
800m-2:39, 600m-1:53, 400m-1:15, 200m - 33sec
I added up that time in total over the distance which was 5km in 15:37
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
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