Last night it was back to the track. MT showed up and we upped the mileage a bit. In addition a new CTCer came out so I got to play coach and modified the workout plan a bit to accommodate for the different running levels.
MT and I got in a 10 minute warm up then some drills: High knees, Butt Kickers, and Grapevine
Then we started into our set.
We did 800, 400, 400 twice then wrapped it up with another 800. Our new friend is just starting his first tri season and started in with us on our 2nd 400. After that I had him do 400, 200, 200, 400 and we would meet up in between and walk the rests. We were aiming for 3:20-3:30 on the 800s and 1:30-1:35 on the quarters
800- 3:24
400-1:35
400-1:33
800-3:21
400-1:36
400-1:35
800-3:18
Then we did a mile cool down walk. It was fun to get in a good workout while also getting to help a new triathlete. Now I will have to start planning workouts accordingly to accommodate all levels. Should be fun!
4 comments:
Wow, already kicking it into high gear after a huge race...congrats by the way on that run!
hey, we both had track last night!
at least one of us actually was on a track...
Darn, I am missing out!!!!!
Maybe I will start trying to mix it up and try coming every other week.
You are the pied piper of triatheletics.
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