Saturday, 2 July 2011

Running - Intervals

6 x 400m (1 mile Pace) w/ 3-minute walking rest

1:31
1:29
1:28
1:26
1:34 (1.5 mile pace, on purpose)
1:30

Saturday, 11 June 2011

Time Trial - 800 meters

Time: 2:43 (0:39, 1:19, 2:03, 2:43)

Intervals: 3 x 1200m @ 5k pace

5:23, 5:30, 5:16

Saturday, 4 June 2011

1 Mile Time Trial:

Time: 6:32

200-45 (5 sec too fast)
400-1:36
600-2:29
800-3:09
1200-5:02
1400-5:52
1600-6:32 (Closed in 0:40)

The plan was to run 50-sec 200s, and then to push the last 200 for a sub-6:40 finish. Today went perfectly.

Afterwards, met a guy at the track who is a former sprinter and did a couple moderate 100's then did a fast 3 x 200m.

0:30 (That totally shocked me!)
~0:35
0:30 (Tied up with 75 meters to go)

What an amazing day! Felt pretty fast. The speed is definitely there, but strength needs ALOT of work.

Saturday, 28 May 2011

Intervals @ Mile Pace

3 x (2 x 200, 1 x 400 w/ rest jogs same distance as work intervals)

0:42 (OOPS!!!)
0:50
1:40
0:48
0:49
1:40
0:51
0:50
1:37

1/2 mile to W/U and C/D.

Total distance: 3.75 miles

There was a pretty strong headwind around the back straightaway that made the 200s harder than they probably should've been. I can't believe I skipped doing these workouts for so long...I forgot how much fun being on the track is!

Tuesday, 17 May 2011 (1700)

Speed Work @ 400 pace

200 - 0:34
300 - 1:02 (not enough rest after the 200)
200 - 0:36
4 x 80 - All 11.26-11.53
4 x 60 - Untimed

This was a fun workout...except that Tuesday afternoon at the Hickam track is full of junior Track & Field teams. Looking forward to doing more of this stuff!

Saturday, 14 May 2011 (1200)

Running - Intervals

Total Miles: ~3.5 miles

3 x 800m @ 3k Pace w/ 3:00 rest. 3:34, 3:39, 3:36.

Saturday, 7 May 2011

Running - Intervals

3 sets of
- 2 x 200m w/ 200m rest
- 1 x 400m w/ 400m rest

1/2 mile warm-up and cool-down. 4 miles total.

Splits: 46, 46, 1:38. 46, 49, 1:36. 46, 46, 1:37. (Right on pace)

Tuesday, 26 April 2011 (lunchtime)

Running
4 x (3 minutes hard/3 minutes easy).

First 1/2 mile was at about a 6:10 pace and felt a little hot but surprisingly comfortable.

Wednesday, 17 February 2010

Really windy at the track!

- 800 meters - 3:05
- Rest 4 minutes
- 320 meters - 1:09
- Rest 3 minutes
- 320 meters - 1:06
- Rest 3 minutes
- 320 meters - 1:09
- Rest 3 minutes
- 320 meters - 1:07

Wednesday, 10 February 2010

Warm Up:
Ran 2 miles at about an 8:40 pace for a mock PRT for FEP.

WOD:
- Run 640 meters - 2:24
- Rest 4 minutes
- Run 320 meters - 1:11
- Rest 1:30
- Run 320 meters - 1:10
- Rest 1:30
- Run 320 meters - 1:12