Mon - 12/11/18
pm
Track session with NEWT / Lliswerry. We were doing 400 metre reps. I started with the sub 24 minute group who had the instruction to do their 400s in 3 minute blocks with a lap jog recovery after a set of 4. The timing was all over the shop. We were supposed to be doing the 400s in 1:48 with 1:12 recovery. That was not happening... so when one of the recoveries was only 47 seconds I gave up the ghost and dropped down a group to enjoy reliable pace making by Mr 5K.
Track session with NEWT / Lliswerry. We were doing 400 metre reps. I started with the sub 24 minute group who had the instruction to do their 400s in 3 minute blocks with a lap jog recovery after a set of 4. The timing was all over the shop. We were supposed to be doing the 400s in 1:48 with 1:12 recovery. That was not happening... so when one of the recoveries was only 47 seconds I gave up the ghost and dropped down a group to enjoy reliable pace making by Mr 5K.
| description | Splits | Time | Cumulative Time |
| warm up part 1 | 1 | 27:41:00 | 27:41:00 |
| warm up part 2 | 2 | 08:23.3 | 36:05:00 |
| set 1 / 1 | 3 | 01:48.5 | 37:53:00 |
| standing recovery | 4 | 01:00.7 | 38:54:00 |
| set 1 / 2 | 5 | 01:37.9 | 40:32:00 |
| standing recovery | 6 | 01:05.1 | 41:37:00 |
| set 1 / 3 | 7 | 01:46.5 | 43:23:00 |
| standing recovery | 8 | 00:56.2 | 44:20:00 |
| set 1 / 4 | 9 | 01:43.9 | 46:04:00 |
| recovery lap | 10 | 02:39.9 | 48:43:00 |
| Set 2 / 1 | 11 | 01:50.0 | 50:33:00 |
| standing recovery | 12 | 00:47.1 | 51:21:00 |
| Set 2 / 2 | 13 | 01:54.5 | 53:15:00 |
| standing recovery | 14 | 01:20.9 | 54:36:00 |
| Set 2 / 3 | 15 | 01:57.1 | 56:33:00 |
| standing recovery | 16 | 01:28.4 | 58:02:00 |
| Set 2 / 4 | 17 | 01:57.7 | 59:59:00 |
| standing recovery | 18 | 01:29.0 | 01:01:28 |
| Set 2 / 5 | 19 | 01:56.5 | 01:03:25 |
| recovery lap | 20 | 02:33.5 | 01:05:58 |
| Set 3 / 1 | 21 | 01:57.8 | 01:07:56 |
| standing recovery | 22 | 01:30.6 | 01:09:27 |
| Set 3 / 2 | 23 | 01:44.1 | 01:11:11 |
| Cool down & stretching | 24 | 13:17 | 01:24:28 |
| Summary | 01:24:28 | 01:24:28 |
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