Today I did long sprints at about full effort.
Hoka trainers on
400m warmup, stretches, drills
2 x 50m strides
100m stride - 13.46
300m - 40.5
200m - 25.43
150m - 18.68I did all these sprints with a 2-3 step flying start and the times were pretty good considering training shoes. I timed all the sprints precisely except the 300 which I set pacing splits. Just a step short of my 40 flat goal. I took almost full rest in between, about 20 -25 min. The 150m was fast considering it was at the end of the workout. Faster than the 150m I did in spikes from blocks at SAS, but with a short flying start.
I tried the new Clifton 5s tonight. They're ok, but still like the Clifton 3s better so I bought my 5th pair of Clifton 3s from Amazon while I still could. Going to return the Clifton 5s.
I think I'm going to do that 2 x 300m tempo workout every other time I go out and alternate that with long and short quality sprint days. Last night I did a brief weight workout. 4 x 6 cleans with 115 lbs, 4 x 12 squat jumps with 130 lbs.
Tomorrow is an off day. I may do weights and/or prehab. Definitely will bike and/or swim.