View Workout (Chris Kelly)

Return to Log

The hard workout

October 11, 2010 (Afternoon)

Exercise Type: Run

Weather: Nice, some sprinkles durning the wramup then nothing

Comments:
Ran a tempo/interval/speedowork session today. Kind of a mash up track style session like last year. Just longer. Started out with 4 x 1000 meters at tempo pace around the warning track of the baseball field. That surface was really slow. But still ran the paces. Then moved over to the track for 3 x 800 faster. Felt good on those. Pretty much just cruised on the first 2 then just kinda got after it the last one. Eased up a little bit the 3rd 200 of the last one and Sly was all over me about it. Gotta just push through that so that I can finish well when things start heating up track wise. 4 x 200 after. Was supposed to be 8 but my calves twinged on number 4 and I decided to call it quits before I got a major cramp or something. I'm happy with my effort today.
1min rest between 1000's, 2:30 between 8's
Splits: 3:21, 3:22, 3:19, 3:18, 2:23, 2:19, 2:10
Static 1, Roll, pick 8 abs x 37, hips, ankle stuff
RHR: 40
Slept: 8 hours