21Mar2018 - CRAZY track set
01st April 2018
I'd been reviewing the track set for this week for a couple of days and this morning made an effort to memorise it. Usually, there is no need - 90 seconds run, 30 seconds recovery is pretty simple. Today's track set was:
2 laps easy
4 x 200m hard, 200m easy
4 min recovery
1 lap easy
2 x 500m hard, 300m easy
2 x 300m hard, 500m easy
4 min recovery
1 lap easy
2 x 200m hard, 200m easy
1 lap recovery
We were allowed 40 minutes. I worked out over breakfast, that this amounted to 19 laps of the track, to include all recovery laps - almost 8K. Taking the two 4 minute recoveries out - that meant 8k in 32 minutes. Considering I can just about manage 5k in 30 minutes, this seemed a bit unachievable. But I planned to give it my all and see how far I got.
I did only a mile warm up this week, anticipating a very hard session. Of the session, I managed to get to the second 4 minute recovery by 38 minutes, and instead of just finishing there, I had a minute break and did one fast 200m with 200m recovery. It was the fastest of all the 200m all evening.
I really enjoyed the set, it made you think and it made you run, very fast. I covered 4.7 miles in the 40 minutes, a distance I never thought possible. I am very proud of my performance.
2 laps easy
4 x 200m hard, 200m easy
4 min recovery
1 lap easy
2 x 500m hard, 300m easy
2 x 300m hard, 500m easy
4 min recovery
1 lap easy
2 x 200m hard, 200m easy
1 lap recovery
We were allowed 40 minutes. I worked out over breakfast, that this amounted to 19 laps of the track, to include all recovery laps - almost 8K. Taking the two 4 minute recoveries out - that meant 8k in 32 minutes. Considering I can just about manage 5k in 30 minutes, this seemed a bit unachievable. But I planned to give it my all and see how far I got.
I did only a mile warm up this week, anticipating a very hard session. Of the session, I managed to get to the second 4 minute recovery by 38 minutes, and instead of just finishing there, I had a minute break and did one fast 200m with 200m recovery. It was the fastest of all the 200m all evening.
I really enjoyed the set, it made you think and it made you run, very fast. I covered 4.7 miles in the 40 minutes, a distance I never thought possible. I am very proud of my performance.