This here is a running log-blog for the members of the La Crosse MD crew. Herein, those associated with the team - or just those who want to be like us - can catch a glimpse of our workouts and how they have faired. Each day we will post a workout and comments will be accepted from all members of the team. Feel free to check it out.
Tuesday, April 17, 2007
Tuesday Track Workout 7 miler
Boldt was on the elliptical today in an effort to fully recover. Otto and mouse on the track for some 300's
3mi warmup BMS 800AT 3X300 Set Rest 3X300 Set Rest 2X300 cool down
somewhat difficult workout. first 100 was hard into the wind making it more of a challenge.
first set was in 44 for all three with 1-1.5min rest. this was not difficult to hit but i knew it would get hard once we starting cutting down. 8 min set rest.
Second set was tiring but managable, mid 41's for the first and last and the middle was in 42. about 1.5min rest between intervals. I was quite tired after the last 300 in this set. Legs were fatigued. 10 min set rest.
we modified the 3rd set. run slow for the first, the 3min rest then hard for the second. ran the first one in 47. very easy but legs were nonetheless tired. second one i went all out. got out hard and was tired during the last 100. still ran 39.2 though.
overall it was a fine workout. nice to get this kind of speed work in. made the mistake of not drinking enough water before hand so that made things more difficult. took a nice nap after practice.
ankle was a lot better, but took the side of caution and decided to give it one more day off. biked yesterday for 40 mins. went on the elliptical today for 50 mins. hopefully go for an easy jog tomorrow if all is well.
as mouse stated above, this cutdown style workout really worked the legs.
i could barely hang with the mouse starting into the 2nd set. by the all-out rep, he left me in the dust at the starting line, it was nothing but fighting through fatigue for me on that one.
3 comments:
somewhat difficult workout. first 100 was hard into the wind making it more of a challenge.
first set was in 44 for all three with 1-1.5min rest. this was not difficult to hit but i knew it would get hard once we starting cutting down. 8 min set rest.
Second set was tiring but managable, mid 41's for the first and last and the middle was in 42. about 1.5min rest between intervals. I was quite tired after the last 300 in this set. Legs were fatigued. 10 min set rest.
we modified the 3rd set. run slow for the first, the 3min rest then hard for the second. ran the first one in 47. very easy but legs were nonetheless tired. second one i went all out. got out hard and was tired during the last 100. still ran 39.2 though.
overall it was a fine workout. nice to get this kind of speed work in. made the mistake of not drinking enough water before hand so that made things more difficult. took a nice nap after practice.
ankle was a lot better, but took the side of caution and decided to give it one more day off. biked yesterday for 40 mins. went on the elliptical today for 50 mins. hopefully go for an easy jog tomorrow if all is well.
as mouse stated above, this cutdown style workout really worked the legs.
i could barely hang with the mouse starting into the 2nd set. by the all-out rep, he left me in the dust at the starting line, it was nothing but fighting through fatigue for me on that one.
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