Tonight short distance speedwork. Shem had a long menu lined up. I went early and did a warmup using KM's 4k route. Legs still heavy so I wanted to loosen up some lactic before the track workout.
Assembled at the field. We did some drills - different from the conditioning drills that KM made us do in the past. So I learnt something new again. Then 7 sets of stridings.
Combination 400m - ie. hard on the straights, easy on the bends. 6 sets. Kept an average of 2 - 2:04min.
Followed by 400m intervals - hard all the way. 6 sets with rest 1:30min (ok, I exceeded the rest intervals slightly).
1- 1:34min
2- 1:35min
3- 1:36min
4- 1:42min
5- 1:45min
6- 1:36min
Ended off with 10min easy jog on the field.
3 comments:
You are Strong!! That is like doing 5min pace/km or 3.30hr for full marathon.. Now, who dare to say fish can't run, fish can fly too. haha
Uh... it's only 400m, doesn't translate this way to a marathon leh... haha.
You have pretty good speed for a local female runner.
Great photos in Nepal !
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