.
1 mile run
afap
recover 5 minutes
4 x
400m run
recover 2 minutes
add total time of 400's and compare to mile time
score is +/- time between the two efforts
1 mile run
afap
recover 5 minutes
4 x
400m run
recover 2 minutes
add total time of 400's and compare to mile time
score is +/- time between the two efforts
from 324
2 comments:
6:27
1:28 / 1:34 / 1:32 / 1:29 = 6:03
- 0:24
falling short of my goal for the year on the mile isn't such a surprise. i haven't ran a mile for time for close to a year and haven't been training in this mode much at all. that being said, i'm encouraged. the first lap went down in around 1:20, i finished the second at 2:58 (1:38), and the third at 4:46 (1:48). did all i could to finish strong but it still took me 1:47 to make it around the quarter mile loop for the final time. obviously i ran out of fuel and / or didn't strategize appropriately for my current abilities. there was no "kick" remaining and i was in more of a hold on for the end mode. the 400's went down a little better as i was able to maintain output within a few seconds but this makes me wonder if i didn't go as hard as i could have during the first one or two 400's. retest date set for four weeks, sat. 9.18.10
6:35
1:28
1:37
1:52
1:41
6:38
Math is better this time I think.
+3 For some reason I couldn't recover between 2 and 3, did a better job between 3 and 4.
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