Sept 24

At the track:
4 sets of 2x200m + 1x400m at current R-pace

One set = 200m at R-pace (w/ 200m recovery jog), 200m (w/ 200m jog), 400m (w/ 400m jog)

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16 thoughts on “Sept 24

  1. 3 rounds with a 3/4 mile warm up and a 1/4 mile cooldown for a total of 4 miles.

    1st rnd
    200m – 1:01
    200m – 1:04
    400m – 2:10

    2nd rnd
    200m – 1:07
    200m – 1:07
    400m – 2:23

    3rd rnd
    200m – 1:13
    200m – 1:07
    400m – 2:17

    BW: 226#

  2. Goal pace (200 – 44, 400- 90)

    1st rnd
    200m – 45
    200m – 46
    400m – 1:28

    2nd rnd
    200m – 43
    200m – 43
    400m – 1:28

    3rd rnd
    200m – 43
    200m – 42
    400m – 1:31

    4th rnd
    200m – 41
    200m – 43
    400m – 1:30

  3. VDOT 34 Goal Pace 200m – 1:00 400m – 2:02
    1st rnd:
    200m – 58
    200m – 1:01
    400m – 2:20

    sorta blew a tire so i just kept track of miles from here out.

    2nd rnd:
    1 mile – 9:04

    3rd rnd:
    1 mile – 9:18

    4th rnd:
    1 mile – 9:36

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