WEEK #4
DECEMBER 2012
Mon 24th
TEMPO
Big Circuit
Medicine Ball Workout #1
3 sets of 15 each
Tue 25th
4 x 20m, PU starts:
(4.09, 4.21, 3.87, 4.01)
4 x 30m, PU starts:
(5.41, 5.37, 5.51, 5.12)
Ran on very smooth concrete)
2 x 50m+50m+50m+50m+50m+50m
(1:10.03, 1:08.76)
(No stop, turn and run, 15 min. rest between sets…300m runs broken into 50m due to snow/ice, limited length of covered sidewalk)
Wed 26th
TEMPO
6 x 300m
Thur 27th
SPECIAL ENDURANCE
4 x 10m, PU starts:
(2.44, 2.45, 2.56, 2.56)
4 x 20m, PU start:
(4.22, 4.28, 4.09, 4.02)
2 x 30m, PU start:
(5.41, 5.58)
(All runs above Ran on sand covered asphalt parking lot)
Hill Runs, 2 x 3 x 80m:
(15.21, 15.82, 16.18)
(16.26, 16.95)
(Stopped due to signs of exhaustion, Hill is 16 degrees slope, with layer of fine sand on asphalt)
Fri 28th
TEMPO
600m Breakdown
Sat 29th
STRENGTH ENDURANCE
Hill runs, 80m, 60m:
(16.88, 12.46)
Running A’s, 2 x 120m