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;
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