| Dome | 1200/800/400/400 twice | with Dan | ||
| Interval | Rest | 1/22/2013 |
Laps rest
|
Dist rest
|
3:59.5
|
2:03
|
1.1
|
337.7
| |
2:40.5
|
2:46
|
1.4
|
429.8
| |
1:19.4
|
1:14
|
0.7
|
214.9
| |
1:19.5
|
3:08
|
1.7
|
521.9
| |
3:58.3
|
2:10
|
1.1
|
337.7
| |
2:39.5
|
2:36
|
1.4
|
429.8
| |
1:18.1
|
1:17
|
0.7
|
214.9
| |
1:15.8
|
1:49
|
0.7
|
214.9
| |
18:30.6
|
17:03
|
week 3
|
8.8
|
2701.6
|
Back at the dome for the Tuesday night track workouts with Dan. This was the third week and our first week moving up the total distance of the speed from 3 miles to 3.5 miles. I can't recall the last time we did a descending "ladder" type workout. Dan called it the "Cranmore" in honor of the down/up nature of this years Cranmore hill climb. The workout went well, we were (as always) aiming for 80's or so for the 1200's and 800's and "under that" for the 400's. We each took a turn at the lead and kept things consistent. Dan blazed the last 400 and I just tried to hang with him through it. Fun stuff!
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