Tuesday - 03/12/12

am
Easy 20 minutes plus hill stride drills.

pm
On the track at Newport Stadium on a slightly chilly evening. Wore two technical layers for the first mile rep but it was warm enough to shed a short sleeved layer for the rest of the reps.

session
warm up and drills
4 * 1 mile - 4 mins recovery plus 4 * 100 FRS
cool down

Did these with Lisa and Dave Somersall. John Watkins joined in on number 3 and did the strides.

splits
26:15 warm up
4 * 1 mile: 6:57; 4:15; 6:54; 4:52; 6:57; 4:30; 6:54; 5:28
4 * 100m FRS: 20; 2:11; 19; 2:06; 20; 2:00; 20
14:13 cool down