Tuesday run club

Wow,  hard. Same as last year. I see why I didnt do the last .5  last year too. Little congested.

LSD run. 10s faster per miles avg.

5x 1200. 7+% Harder than last year.

400s & 800s progression. Jog recovery.

Heat exposure
Hill efforts
Leg turnover 
Vo2 boost
Walk recovery
Jog recovery to start
The total effort is 250m. Starting on a hill and transitioning the second half of the effort to flat with a slight downgrade. Hill for sustaining high pace effort up, flat grade to build speed and leg turnover. 
Walk, half recovery, and jog down the hill to the starting point second half recovery. 

Goal The goal is to be under 30min total due to heat/humidity. Cut the cooldown short to get closer total hat goal. 

Top Sports

Fleet Feet Owner Micaiah Rockwell

Multi part workout.

1 Photo

Sign up to see the comments.

Splits

Sign up to view more activities from Fleet Feet Owner Micaiah Rockwell

Tuesday run club

Wow, hard. Same as last year. I see why I didnt do the last .5 last year too. Little congested.

LSD run. 10s faster per miles avg.

5x 1200. 7+% Harder than last year.

400s & 800s progression. Jog recovery.

Want to see more?

The #1 app for runners and cyclists

Sign Up for Free. Track your progress and reach goals. Join 100 million active people on Strava.

See More from Fleet Feet Owner