General Tempo Striding/Improvised Warm-up/Shakeout(4:30-6:00pm)
-Temperature: -28degree celcius(realfeel -29); jog warmup(flatfoot pronating)16x 30m and backpedal jog or backward walk 8x 30m, while measuring road; again this 'circuit style warm-up took approximately 12 minutes.
-Tempo Striding: 200m(slight incline) 44secs-
141strides, 200m(slight decline) 44secs-
141strides, 100m(slight incline) 20 secs-69strides,
200m(100m slight decline-100m steeper incline)
42secs-141strides; reps at 19:00, 21:00, 23:30, 25:00minites into session.
-Strength Endurance: 2x 30m Run A(slight incline) 48 contacts, 2x 30m Pitterpatter SLR(slight incline) 36 contacts; reps at 35:00,
36:00, 37:00, 38:00mins into session.
-Intensive Tempo(C.S.W.)/strength endurance: 1x 100m walkin easy start(steeper incline) 19.xx secs-72strides, 1x 100m stand easy start(steeper incline) 19.xx secs-72strides, 1x 40m high knee w/ dorsiflex(slight incline) 45 contacts, 1x 40m
SLR w/boundish(slight incline) 33 contacts; reps at 45:00, 48:00, 50:00, 51:00mins into session.
-Intensive Tempo(C.S.W.)/strength endurance: 2x 100m stand easy start(slight incline)17.xx secs-63strides, 1x 40m high knee w/
dorsiflex(slight incline), 1x 40m SLR w/
boundish(slight incline); reps at 65:00, 69:00,
72:00, 73:00mins ending session.
-Total volume: 1380m
-Session notes: I’ve been using a 3 stride count, to keep track of my strides for about 1 year now. I basically just count 1, 2, 3, 4, 5, and so on, every 3rd stride contact or ‘step down’ until I get to the designated mark. Also every 3rd stride is an ‘exhale’ for me(breathe in 2 strides, breathe out 1 stride). I don’t know if its proper but it works for me to ‘mentally cope’ with longer distances of 100-600m. Sometimes for 400-600m I’ll even use a ‘3 stride breathe in and a 1 stride blow out’, to track my strides every 4th stride.