Bike up to the Fairview HS track for change of venue 6.36 miles in 29 mins which is 16.3 mph
800m warm up and stretch (it felt good to get a stretch in there)
Hurdle mobility of 6:
A skip over
L/R skip over (with sprint off)
A lateral leg over
B lateral leg over
Walk over L/R
all x2
Track speed workout:
200m 30sec
2min rest
400m 69sec
1:30 rest
400m 1:30
1min rest
400m 1:35
1min rest
800m 3:16
cool down
Exponential hurdle hops 6x4
Bike home 6.36 miles 22:22 at 17mph pace
There were some guys up at the track doing 10 by 400m at 70 pace with about 2 min rest. My intent was for a harder workout but it didnt turn out too bad. I just feel like at this point after 3 months of hard training that I should be further along, it may be time to step it up a notch and bring the pain!
Do not get discouraged. You cant always have the workout you want-if you were feeling pain and putting in the effort than that is all that you can do for that day. I guarantee that you are getting fitter and faster: its just so hard to tell with altitude. Just look at that 5k that you ran the other day! Sure, you can always step it up a notch, but train smart and patiently and the results will come with time. :0 )
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