nov 12, 2011

1K jog warm up
+
d-rom drills for 10 min
+
some stride outs 2-3 x
+
25 sec @ 80%
then...
6 x 22 sec @ 97-100% speed
walk rest 4 min b/t sets
+
15 min easy run cool down

then afternoon EWOT training with the docs, will see if this feels any different tomorrow
back on track now on the schedule, recovery run tomorrow, then speed work on sat, rest on sunday, then back on this schedule:

VO2 max run on Monday to start week, then going to Aus next week
exciting!