Sunday, December 9, 2007

This week in Training

Monday:
.5 mile warmup, drills & stides
8x200 3 min; 4x150 2 min
(34.7, 35.1, 35.1, 35.6, 36.0, 34.2, 35.1, 34.5; 26.3, 26.0, 26.1, 26.5)
Core

Tuesday:
.5 mile warmup, drills & strides
1x300 20 min; 4x200 3 min
(45,9; 34.9, 34.4, 34.7, 34.5)
The 300 was a time trial for the team, so I went with the first group and then watched the rest of the team. It took a while, so the rest was a little longer than it should have been. But since it was basically all-out (on a tight 150m track) and not just fast, I figure that the extra 5 minutes were justified.

Wednesday:
.5 mile warmup, drills & strides
Extensive drill and flexibility work
4x100 strides, under control

Thursday:
Grad school

Friday:
3 mile run in the snow!
6 x 30sec pick-ups

Saturday:
.5 mile warmup, drills & strides
2x3x50m walk back recovery
Plyo: Tuck, rocket, lunge, gerbocki and hurdle jumps

Sunday:
.75 mile warmup, drills & strides
8x200 2 min; 4x150 90 sec (freezing outside!)
(37.7, 37.4, 36.2, 36.9, 36.6, 37.2,36.2, 37.4; 150's were at about 17sec/100)
.75 mile cooldown

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