Took a page out of the 2016 archives

Sun, 8/13

Took a page out of the 2016 archives, specifically Sunday, 8/7/16 (at Radnor): 5x(200 in 34/35 sec, 100 jog in 60 sec, 200 in 34/35 sec)...with 4:00 rest between sets. This time we were at GA since my track (SCH!) was still covered with the planking needed for construction vehicles to access the infield.

34-mid; 35-low

34-low; 35-low

34-low; 34-mid

33-mid; 34-low

33-low; 31-high

Guy came in and out of the workout. Rob did sets 1, 2, 4, and 5. John did sets 1-4. Andrew and I did all five sets.

Compared to 2016, I'd say I averaged 1.5 seconds slower per effort.

Back in 2016, I managed:

34-high, 33-mid

33, 33

33, 32

32, 33

33, 32

34, 31

The 100m job averaged 45 seconds.

Sat, 8/12

5M in 40:25 at Duke Island Park (NJ)

Fri, 8/11-

4.4M in 35:00 around Chestnut Hill/Mt. Airy

Thurs-8/10

Mile, lift (Vare), mile

Wed, 8/9

8x200 in 35 sec with 60 sec rest.

Tues, 8/8-traveling

Mon, 8/7- (in Saint Lucia)

9 min mile warmup

10 min stretch

6x600 in 2:30, 2’ rest  (treadmill)

5 min cooldown

Sun, 8/6- (in Saint Lucia)

9 min mile warmup

10 min stretch

20 min preprogrammed intermediate interval workout (treadmill)

3 min cooldown

(Stretch class in the morning. Volleyball in the late afternoon)

Sat, 8/5- (in Saint Lucia)

8.5 min mile warmup

10 min stretch

8 min mile

4:00 lift

7:30 mile (treadmill)

4:30 lift

7:00 mile  (treadmill)

5:00 lift

3:00 core work

(Aqua workout in the early afternoon. Volleyball in the late afternoon.)

Fri, 8/4- (in Saint Lucia)

8.5 min mile warmup

10 min stretch

5x1000 in 4:00, 4’ rest  (treadmill)

Thurs, 8/3-en route to Saint Lucia.