Conditions: Cool, a little humid. 48*
Participants: MB, Ferris, Luther
Workout -
Warm-up: 2x1mi, 10x100m striders
Set: 4x800m (100m walk recovery)
Cool-down: 400m jog, 10x100m striders
(original plan was for 5x800, but...)
Thursday, February 18, 2010
Wednesday, February 17, 2010
Workout for February 16, 2009
Conditions: 40*, slight breeze (Good news - twilight at 6:00! Light during workouts cannot be far behind!)
Participant: Ferris, Scott, Luther
Workout -
Warm-up: 2x1mi, 10x100m striders
Set 1: 5x200m; 2 "fresh," 1 "good build-up," 1 "fresh," 1 "good"
400m jog, 8x100m striders
Set 2: 5x300m; 2 "fresh," 1 "good build-up," 1 "fresh," 1 "good"
400m jog, 8x100m striders
Set 3: 8x160m "fresh"
Cool-down: 400m jog, 10x100m striders
(MB: 6mi in 41min)
Participant: Ferris, Scott, Luther
Workout -
Warm-up: 2x1mi, 10x100m striders
Set 1: 5x200m; 2 "fresh," 1 "good build-up," 1 "fresh," 1 "good"
400m jog, 8x100m striders
Set 2: 5x300m; 2 "fresh," 1 "good build-up," 1 "fresh," 1 "good"
400m jog, 8x100m striders
Set 3: 8x160m "fresh"
Cool-down: 400m jog, 10x100m striders
(MB: 6mi in 41min)
Thursday, February 11, 2010
Workouts for February 9 & 11, 2010
Feb 9...conditions - chilly, 44* (2/9), up to 20mph winds
Participants - Bev, MB, Scott
Warm-up - 2x mile, 10x100 striders
Workout -
Bev: 6x160 fresh
MB: 5x700 at LT
Scott: 8x160; 3 fresh, 1 build, 3 fresh, 1 good build-up
(Called it a night after first set and temps dropped like a stone.)
Feb 11...workout plan:
Warm-up - 2x mile, 10x100 striders
Workout - 5x700 at LT pace, 100 walk recovery
Cool-down - 400 jog, 10x100 striders
Participants - Bev, MB, Scott
Warm-up - 2x mile, 10x100 striders
Workout -
Bev: 6x160 fresh
MB: 5x700 at LT
Scott: 8x160; 3 fresh, 1 build, 3 fresh, 1 good build-up
(Called it a night after first set and temps dropped like a stone.)
Feb 11...workout plan:
Warm-up - 2x mile, 10x100 striders
Workout - 5x700 at LT pace, 100 walk recovery
Cool-down - 400 jog, 10x100 striders
Thursday, February 4, 2010
Workout for Feb 4, 2010
Conditions: cool, humid, windy. Slight beginnings of drizzle during workout.
Participants: MB, Suzanne, Scott
Workout: 2x1 mile, 10x100m striders warm-up, 6x600m at LT (100m walk recovery), 4oom jog cool-down.
(Wind up back-stretch of track made choice of 100m walk recovery - and different start/end points - only logical!)
Participants: MB, Suzanne, Scott
Workout: 2x1 mile, 10x100m striders warm-up, 6x600m at LT (100m walk recovery), 4oom jog cool-down.
(Wind up back-stretch of track made choice of 100m walk recovery - and different start/end points - only logical!)
Wednesday, February 3, 2010
Workout for February 2, 2010
Conditions: Cool, but not bad.
Participants: Bev, MB, Suzanne, Ferris, Scott, Robert
Warm-up: 2x1mi, 10x100 striders
Workout:
Bev, Suzanne, Robert - 5x200 "fresh," 400 jog, 8x100 striders, 3x400 "fresh," 400 jog, 8x100 striders, 8x160 "fresh," 400 jog, 10x100 striders
Scott - 5x200; 2 "fresh," 1 "good build-up," 400 jog, 8x100 striders, 4x400; alternate "fresh" and "up-tempo fresh," 400 jog, 8x100 striders, 6x160 "fresh," 400 jog, 10x100 striders
MB - 8x600
Participants: Bev, MB, Suzanne, Ferris, Scott, Robert
Warm-up: 2x1mi, 10x100 striders
Workout:
Bev, Suzanne, Robert - 5x200 "fresh," 400 jog, 8x100 striders, 3x400 "fresh," 400 jog, 8x100 striders, 8x160 "fresh," 400 jog, 10x100 striders
Scott - 5x200; 2 "fresh," 1 "good build-up," 400 jog, 8x100 striders, 4x400; alternate "fresh" and "up-tempo fresh," 400 jog, 8x100 striders, 6x160 "fresh," 400 jog, 10x100 striders
MB - 8x600
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