Last night was much better than last week, about 10 people turned up including a new member Kieren (Running Buddies) along with some faces that have had some time off. We kicked off at 6pm for some warm ups of about 1500m with about 5 minutes of stride throughs. My leg was still aching a little but has definently improved.
Phil turned up close to 630 pm and we were dreading what he had install for us. We started to walk over to the 200m mark of the track which isn't a good sign first up, because being a session of 4k total he wasn't going to start off with a 600m. When we got there he said we were doing a 1k first, most of the time he doesn't really let on with what the session entails, which I think spices things up a little.
Adam, who is Matt's ( CR blogger puntermatt) brother and myself were the back markers and generally started between 30 - 40 secs behind the first person. I was a bit sceptical about being with Adam but it turned out well, he hasn't done much and Im still recovering so we were pretty evenly matched and gave each other a good workout.
The session was comprised of 1K with a 400m jog recovery (JR), 800m with a 200m JR, 600m with a 400m JR, 400m with a 200m JR and finishing with 2 x 600m sets with a 200m JR. I felt great in terms of my knee, I was running much smoother however started to struggle a bit with the cardio towards the end.
Session Times
1K - 3.40
800m - 2.50
600m - 2.04
400m - 1.21
600m - 2.08
600m - 2.08
2 comments:
Gees, what great times for those reps. Reckon if I had a knee op I could do a 3.40 km :-)
And thanks for dobbing in Ciaran (Irish spelling), we thought he was doing some secret training ;-)
Geees, with bloggers everywhere, no runner can do secret training in Brissy anymore :)
Good to see you and Adam pushed it into the red zone, Shane.
cheers
Matt
Post a Comment