The Pairs

11/29/19
Went to Hillsborough HS track for an early AM workout. 

The initial plan was:

1. Warm-up: 1-mile 

2. Flexibility exercises 

3. 600-400-200-400-600 Speed 34 sec pace/rest 5 minutes 

4. 6 x 100 strides Speed medium/rest 1 minute 

5. Cool down: 1-mile 

I wound up doing breaking the workout into 200s, all in 34s.
200m, 1 min rest, 200m, 1 min rest, 200m
5 min rest
200m, 1 min rest, 200m
5 min rest
200m
5 min rest
200m, 1 min rest, 200m
5 min
200m, 1 min rest, 200m, 1 min rest, 200m

Then, I did the 6x100m strides, all in 15 sec.

Admittedly, I was a bit tired.

11/28/19

On the is VERY windy day, my plan:

1. Warm-up: 1-mile  
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (50 fast--1 50 relaxed, 200 time 33 seconds— l00 picked up fast-fast 50 steady and keeping good form)
4. 3 x 200 Speed 34-35-32 sec/Rest 3 minutes
5. Cool down: 1-mile 
6. Weights

I adjusted the plan to the pairs:

2x150@23/24 sec; 3' rest between efforts; 3' rest afterwards

2x200@31/32; 4' rest between efforts; 4' rest afterwards

2x250@39/40; 5' rest between efforts; 5' rest afterwards

2x300@47/48; 6' rest between efforts; 6' rest afterwards

2x350@56/57; 7' rest between efforts; 7' rest afterwards