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Track Workouts from 2008 - present (ongoing thread)


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#646 Rick Lovett

Rick Lovett

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Posted 21 May 2019 - 01:30 PM

This week will have multiple options.

 

4-6 x 1000 (400) @ L

Plus "telephone poles" (to be explained--we'll use cones instead of actual telephone poles) or a few 200s for those who want some fast stuff at the end. 

300-300-300-400 (400) @ L to S. Note that that the final 400 does not have a float. That's different from usual protocol, to allow you to finish it strong. Lower mileage people may want to do this as sets of 300-300-400. It's also possible to do 300-300-300-300- and use the telephone poles en lieu of the fast 400 at the end of each set.

Probably about 3 sets, though some will do 4.

1 x 800 (200) @L

1 x 600 (200) @ L

2 x 400 (400) @ S

2 x 200 (200) @ F

2 x 400 (400) @ S

1 x 600 (200) @ L

1 x 800 @ L (optional)

Lots of choices.



#647 Rick Lovett

Rick Lovett

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Posted 28 May 2019 - 01:01 PM

Options for this week include:

 

A. A time trial, Anything from 800m to 3000m, at your discretion. This will be followed by add-on intervals (possibly tempo intervals) based on the distance you time trial and your preference. Sorry to be vague, but it will be decided on site. The add ons can include mile repeats for those who want miles. In that case, the time trial becomes the first mile (and is run at repeat pace, not time-trial pace).

B. 1000m breakdown. We did this a month ago, so most of you will still know it. It's a good one to repeat, going into summer season, since it runs you through a range of gears.

 

1000 (400) @ L

900 (300)

800 (200)

700 (300) @ M

600 (400)

500 (300) (low volume runners skip this one)

400 (400) @ S

300 (300)

200

 



#648 Rick Lovett

Rick Lovett

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Posted 04 June 2019 - 03:15 PM

Workout for today:

 

11 x 600 (fewer for those tapering) @ T (20-25 sec)

or

 

4-6 x 1 mile at T (60-75 sec)

 

or

 

6 - ? x 800 (200) @ L

 

Three options. Two are tempo, one L

 

Can do "telephone poles" at the end. 

 



#649 Rick Lovett

Rick Lovett

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  • Interests:Science fiction, hiking, geophysics, cross-country skiing, toxicology, bicycle touring (especially carrying all my gear with me).

Posted 11 June 2019 - 08:57 AM

Today's workout will be the hill-cone drill. Short intervals with long recoveries, and shade. Remember that the water fountain is a long way away, so bring water. (I'll try to bring a gallon and some cups for those who forget.)






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