Speedwork - 4 x (4 x 200m) (5 Miles Total)
TONIGHT I ran my session down 'the Grange'. For once I made it through a whole session [ ;) ], but I was one of a select group who did (actually, one of only two people!). Details below:1 Mile Warmup in WO NB 834's
4 x (4 x 200m), 1 minute recovery between reps, 2 minutes recovery between sets. Ran in Saucony Fastwitch
[30, 32 ,32 , 33, 32, 32, 33, 32, 32, 31,32,33, 33, 32, 32, 33 = 32.125 average]
Max HR =184
2 Miles Cooldown in WO NB 834's
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4 x (4 x 200m), 1 minute recovery between reps, 2 minutes recovery between sets. Ran in Saucony Fastwitch
[30, 32 ,32 , 33, 32, 32, 33, 32, 32, 31,32,33, 33, 32, 32, 33 = 32.125 average]
Max HR =184
2 Miles Cooldown in WO NB 834's
I was happy with the session and came through it injury free. I did make one mistake, having my liver & onions based dinner a mere 2 hours before. During the reps it didn't make a lot of difference. However, during my cooldown I had a killer stomach stitch, and evil after-taste.
During my cooldown I marked out a 2 mile loop for the Basingstoke group, using a GPS. I starts outside the track, parallel to the track's 50m point. One then runs the Grange loop anti-clock wise and the 1 mile mark is at the top of the bank near the start of the Rugby pitches (just after the small car park). You then continue round the full Grange loop, except you cut across the field onto the shingle path when you are level with the cluster of three supported saplings. Then you run back to the start by the most direct route (also the 2 mile mark). I'll measure it again Saturday morning, just to be sure of my markers, and I may mark it somehow...
During my cooldown I marked out a 2 mile loop for the Basingstoke group, using a GPS. I starts outside the track, parallel to the track's 50m point. One then runs the Grange loop anti-clock wise and the 1 mile mark is at the top of the bank near the start of the Rugby pitches (just after the small car park). You then continue round the full Grange loop, except you cut across the field onto the shingle path when you are level with the cluster of three supported saplings. Then you run back to the start by the most direct route (also the 2 mile mark). I'll measure it again Saturday morning, just to be sure of my markers, and I may mark it somehow...
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