Last Fri - A.m. - around 10 x 400’s at a pretty slow pace eg around 90sec with 60sec recoverys. After 5, the lungs cleared up and felt good for the rest.
P.m. - 10 x 200’s with 2min recoverys in 38-40sec each - Felt great
Sat - crappy weather - day off
Sun - Half hr bike ride - around a 1.5km loop, each loop bringing the heart rate 5 x beats higher. Ended with HR at La+ threshold. Feeling much better.
Mon - 25min jog - pretty darn easy at the start, worked up into a decent trot with 1km to go. Felt Fantastic
Tue - Shocking weather - so did 20min Circuit session indoors
Wed - Shocking weather, wet and cold - day off
Thurs - 1hr session - good warm up, then 3 x 400m efforts with 10min recoverys, then a good warm down.
Was still raining, ground was water socked with puddles everywhere…
Times - 64sec, 63sec and an easier 72sec. Goal is to get these down to 55sec before the next race. Be easier in dry conditions… But, i recon i still need to improve 5x sec over 400m Pace is pretty slow ATM