Friday, November 15, 2024

volume tempo 8x150 on turf

Cool and clear today, not shirtless weather, about 50º.   Good workout today, getting better.  Times coming down little by little.   2x3x150m, 2x150m w/ 30 sec between reps, 10m between sets.  

With today's announcement of the USATF Masters Outdoor Nationals being held just 1 hr away in Huntsville, I have a solid goal.  35 weeks from today will be 400m final in my first nationals at M65.  It's a long time.  I'll probably not up my training volume anytime soon.  This seems to be enough for now.  2 running and one bike a week.  

Normally this would be a speed day but due to the cold, I decided to stay on turf and do conditioning.

Hoka trainers on

stretches, drills, 100m, bands

Hoka rocket x2s on

3x150m w/ 30 sec - 24.50, 25.73, 25.31 

3x150m w/ 30 sec - 24.47, 25.13, 26.60

2x150m w/ 30 sec - 24.17, 25.09

Quite a bit faster than the same workout on 10/22 and the HR was lower, reaching 179 max on the first set only.   On 10/22, I hit 180+ every set and a max of 187.   

Planning a bike climb again Sunday, then on the track Tues for maybe some 300s or 200s.  

141.7 lbs after workout.     

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