Distance : 5.0 mi (approx)
Time 50 Min (approx)
The lay me out on my back work out because after the workout I could barely make it to the car. Thank god there were no ABS just pace groups.
The warm up was a little more intense.
- 3 Min @ 65%
- 3 Min @ 75%
- 3 Min @ 90%
Then dynamic stretching and six sets of strides. The workout was really simple and tough.
- 3 x 500 meters @ 85% with a 2 minute recovery (1:45 min)
- 5 x 300 m (1:12, 1:11, 1:09, 1:05, 1:00) with a 1 minute recovery
After the first few sets I was paired with a young lad and we challenged each other to set faster times. Based on the times from this week we were placed in pace groups for the next sessions. Gotta run us into the ground.
Plod On
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