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Speed Pyramid

June 29, 2013 (Afternoon)

Exercise Type: Run

Weather: gusty wind, humid

Comments:
20' warm up
glute activation
drills and strides
2 X 200m/1'
2 X 300m/1'30"
1 X 500m/2'
1 X 1000m/3'
1 X 500m/2'
2 X 300m/1'30"
2 X 200m/1'
20' cool down

I was going to do this wo in the morning but other things got in the way. So I headed out to the track as the meet there was ending. Perfect timing too. DF along with JW joined me for the warm-up and most of the workout too after running a fast 5000m in windy conditions. He's significantly faster than me this year so I won't make the mistake of trying to race with him at the 8k in a few weeks.

I was pleased with this workout for the most park. Maybe my 1000m should have been a better effort but it was windy out there this evening. However, a 3:05 k equates to 15:25 so I guess that's nothing to be ashamed of considering the time of year and the speed I ran prior to it.

It all good.