WEEK #3
DECEMBER 2012
Mon 17th
TEMPO
Big Circuit
Medicine Ball Workout #1
3 sets of 15 each
Tue 18th
SPECIAL ENDURANCE
4 x 20m Standing Start:
(3.64, 3.87, 3.80, 3.65)
4 x 30m, PU Start:
(7.44, 7.27, 7.52, 7.31)
(Because of snow and ice covering track/grass, all runs done on asphalt parking lot with a layer of fine sand)
3 x 200m, 5 min. rest:
(28.32, 28.82, 29.78)
ran on 3 degree slope hill, flattest area at park, should have given more recovery time)
Wed 19th
TEMPO
5 x 300m
Thur 20th
SPECIAL ENDURANCE
4 x 10m, PU starts:
(2.66, 2.57, 2.69, 2.71)
4 x 20m, PU starts:
(4.12, 4.15, 4.03, 4.00)
(All runs above done on 20% smooth concrete, 80% asphalt)
Hill Runs, 2 x 4 x 80m, 3 min. rest, 20 min. rest between sets:
(16.03, 15.58, 15.03, 15.33, 15.32, 16.08)
(Stopped due to signs of exhaustion, Hill was wet asphalt with layer of sand, 16 degree slope hill, should have had more recovery time)
Fri 21st
TEMPO
600m Breakdown
Sat 22nd
STRENGTH ENDURANCE
Hill Runs, 2 x 80m: (16.41, 16.53)
(Ran on 16 degree slope hill, wet asphalt with layer of sand)
Running A’s, 120m + 100m