drive forward

Sun, 1/8/23-

There were about 10 of us who showed up today--Alison, Bob, Chuck S., John, Bruce, Mike, Andrew, Craig (McDonald), to name some. 

After considering 6 x (150 in 23, followed by 60 sec rest, then 100 in 13; 3:00-4:00 rest), Andrew, John and I aligned on 4 x (200 in 32, followed by 60 sec rest, then 150 in 22). 4:00-5:00 rest between sets.

32-mid, 22-high; 32-mid, 23-low; 32-low, 22-high; 31-low, 22-low.  We were spot on with the 60 sec rest, and we averaged 4:30 between sets.

This was a challenging but still moderate workout. 

Potential modifications: 

• reduce rest between sets 
• increase speed to 31 and 21
• ...and then drive forward to 30 and 20 
• keep same pace but lengthen repeats to 250m (in 40 sec), then do the 150m (in 22 sec). Keep rest the same.

Sat, 1/7/23-

Did an easy 2M in 16:00

Fri, 1/6/23-

8:00 Mile to Vare; strength work, including 6 machines and some plyo w/ box jumps;