Wednesday, April 24, 2013


Thursday workout at the Foothill track - 7pm. 

I'm looking forward to teaching all NorCal CFE athletes the correct way to race the clock for 400 meters. 

4 x 100m
2 x 200m
1 x 400m (this is a max effort)
2 x 200m
4 x 100m

I did this workout today with Neal Maddox. We built our tempo to 95% perceived exertion during the 100s. Our 200s were at 32sec and 29sec. Neal hit a PR for his 400m and I ran my 400m in 62.69sec. Trust me...that last 100m will hurt!!  We then reversed the tempo progression for the remaining 200s and 100s.

Workout rating: 10
Anxiety rating: 10
Satisfaction: 10!!!

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