MAY 11TH, 2024
- mobility, stretching, 1km jog, 2 x 50 easy tempo
- 3 x 3 x 100m (rest 30 sec reps / 60 sec sets)
Cutting down that rest amped up this aerobic intensity significantly I intended to do 4 sets but the last rep was so slowed down I knew I would soon be dipping into lactic to maintain pace.
MAY 13TH, 2024
- mobility, stretching, 1km jog warm up
- 8 x 100m, 60 seconds rest
It was a nice sunny warmish day. I think I was moving pretty good rhythm but I had a 4 cigarettes slip up yesterday. I felt quite winded after 8.
MAY 14TH, 2024
- mobility, stretch, 1km, 2 easy tempo warmup
- TEMPO: 3 x 3 x 100m, all in the 17-18 second range. Rest 30 seconds reps, 90 seconds sets.
Great session. Faster reps despite the reduced rest within sets. Just need to suck it up and do that one more set of 3 x 100.
MAY 15TH, 2024
- mobility, stretch, 1km jog, 2 easy tempo warmup
- TEMPO: 4 x 3 x 100m, all between 18-20 seconds. Rest 30 seconds reps, 90 seconds set.
- work to rest ratio: 1 : 2.23
Took a bit of the heat off and managed to meet my intermediate goal. I was REALLY short of breath by the end but recovered within a few minutes.
MAY 16TH, 2024
- mobility, stretch, 1km jog, 2 easy tempo warmup
- TEMPO: 3 x 4 x 100m, all around 19-20 seconds. Rest 30 seconds reps, 90 seconds sets.
- work to rest ratio: 1 : 1.87
I found this to be no more difficult than yesterdays configuration. Moving nicely along my tempo progression.
MAY 17TH, 2024
- mobility, stretch, 1km jog, 2 easy tempo warmup
- TEMPO: 2 x 6 x 100m, all between 18-20 seconds. Rest 30 seconds reps, 90 seconds between sets
- work to rest ratio: 1 : 1.75
The last couple of reps were tough aerobically but I didn't really slow down. Quite winded afterwards but the feeling passed within a few minutes and I was okay.