Nice day but windy, low 50ºs, sunny with a SW wind 10-15mph. I got this workout from Mike V. It was a killer, probably harder than the 'unholy trinity' 3x3w/3. Last workout of '23.
Yesterday, did a good workout of squats, hip flexors, abs, upper body.
Hoka trainers on
Stretches, drills, 100m, bands, 50m
Hoka Rocket x2s on
2 x 200m w/ 1 min rest - 30.57, 30.68 (30.62 avg)
3 min rest
2 x 200m w/ 1 min rest - 30.25, 33.68 (31.96 avg)
3 min rest
2 x 200m w/ 90 sec rest - 32.28, 34.81 (33.54)
The second rep of each group was into the wind, which made it really tough. I thought I might be able to avg 30,31,32 on the sets all w/ 1 min rest, but no. Really lucky to get all six 200s in. Maybe could do better with no wind. Had to take an extra 30 sec rest before #6 or I would not have made it.
I may have been a bit under fueled as I am trying to get light. 139.4 lbs after workout.
Friday's meet schedule and heat sheet have not been announced, but it is a thankfully small and quiet meet with just me and Dave C. - a 73 yr old elite master, running the masters 400m. We should have good lanes. Dave is pretty amazing. He's a world Silver Medalist in the M65 age group (Spain) and is capable of running 65 or even faster, truly world class for his age group. We shouldn't interfere with each other.
Turning cold again and my Tues and Thurs workouts will be in the low 40ºs and upper 30ºs.
Happy New Year
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