Wednesday Evening - Knox Masters (7km/46km)
Warmup including 3laps at slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
3 x 60m strides
400m slow jogging pace
2 x single grandstand step drills
1 x 1000m race - 10th in 3:44 (treated as a solid
workout run).
200m slow jogging pace
1 x relay (600/400/200 in which i ran the 400m)
Our team came 3rd (i think)after we were leading
going into the final 200m.
1 x distance relay (2/4/6km in which i ran the 2km)
Our team came 2nd (i ran 8:59 for the 2km)
2 laps at slow jogging pace to cooldown.
Around 7km total distance run.
A pretty solid evening of running but i didn't go
flat out in any of the runs. I did want to do the
200m leg of the relay but gave way to another runner
so ended up with the 400.
2 comments:
A sollid night of racing at Knox, well done. A big difference in your pacing, comparing the 1k & 2k times, I assume a different intencity??
Stu
I have found that my upper limit at this
point for sub 4:00 pace is 1200m.
Anything longer i seem to drop straight
down to 4:30-4:40 pace which i can hold
right up to 5km and beyond. I feel that
the 1500m/mile is by far my weakest area.
SB:)
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