10/14
Gait prep
+
Every 3 min x 9
Set 1,4,7 – Run 400m @ 70%
Set 2,5,8 – Run 400m @ 75%
Set 3,6,9 – Run 400m @ 80%
So I decided to not adjust the distance on the runner and go the full 400, i knew this would effect my rest time but if the goal was progressive intensity at sustainable paces I thought the value was more in that and the run progressions than any other tertiary things. Also, it was easier to set my paces of the wattages because of the greatly fluctuating meters/mile – so semi target wattage was 800 – 850-900+
2:20-2:18-2:13
2:11-2:13-2:09
1:59-1:58-1:57
+
Accumulate 30 ring MU for quality
5 sets of 6 with roughly 2-2:30 minutes rest bt sets – got a little fatigued at the end but was really trying to focus on good hip opening.