Masochism 101, Wednesday, August 30
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andydp
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Joined: 23 Sep 2003
Posts: 8122
Location: Upstate NY near Albany
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 Posted: 09/06/06 - 14:11 Post subject: Masochism 101, Wednesday, August 30
yea, I know its late but this is the first chance I've had to write it up. Last week was the track workout. We all met at the local HS track and under the tutelage of Coach we did "The Ladder". The ladder is a series of progressively longer runs, culminating in a 1200m run in the middle.
"Slow" is your 5K pace +30 seconds, "fast" is your 5K pace
So here goes: All distances are in meters.
200 slow
200 fast
200 slow
400 fast
200 slow
800 fast
200 slow
1200 fast
2 minute break then
200 slow
800 fast
200 slow
400 fast
200 slow
200 fast
200 slow
200 fast
End of the training
My time for the approximately four miles was about 40 minutes.
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