Friday morning - intensive speed intervals (TM)
warmup 1.5km's slow jogging pace then
3 x 200m @20 inc6 with 5min walk recov.
These were done actually running 400m
with the first half at 12kph moving to 20 at
the 200m. I made sure to keep leg turnover
very quick and the form good thoughout.
I used an incline of 6 degrees to further
simulate the effort of an almost all out run.
Unlike what i had experienced before on a
treadmill, this really did feel like a proper
sprint. 5mins of walking recovery to get
plenty of active rest for the next hard effort
and these are hard! To finish off a cooldown
jog of around 5mins and a set of chairdips
and pullups.