Measured fartlek for Will/Asia… goal:

Will – 5x3:30 on/2min off + 1x2min on/off + 1x1min on

Asia – 7x2:30 on/2min off + 1x1min on

Workout done on a nicely manicured grass soccer field, 333m around.

Workout 5x1000m + 666m + 333m w/333m jog b/reps @80-85 … goal time 3:20-3:32

Will – 3:27/3:32/3:31/3:26/3:19 … 2:10 … 55

Will’s averages

1k’s – 82.8 pace (3:27)

666m – 78.0 pace

333m – 66.0 pace

*3:19 was 68-72-58 per 333m

*Rest was 3:00-3:30 between all, except 6min after last 1k; ran too fast + quick calf rub-out

*Total workout time was 43:15

Will’s workout went pretty well for his first time doing this type of workout with me. His last 1k he hammered the last lap pretty hard (Asia ran w/him) and that made him need a longer break before the 666/333m’s. Other than that obvious ‘mistake’ I told him we needed to focus on getting the rest down to about 2min b/reps or less. That workout should take about 30-35min, so he’s spending more time out there than we need to; and w/Tue’s going to be a big double workout day, we have to be more efficient w/our time. He looked very smooth throughout the workout, though, and I don’t think the extra break (other than the 6min section) was because he needed it. Think he just felt it was more an interval workout than a fartlek. Next week we will repeat this same workout.

In the PM, Will did 2x(10-20-30-40m) for accel. development/top speed work, then went on a 20min cutdown run, and finished w/4x150m w/50m walk. He did each of those in about 21-22. Went to weight room and did Oly lifts after that.

Workout 7x666m + 333m w/333m jog b/reps @90-95 … goal time 2:30-2:38

Asia – 2:27/3:06/3:04/3:24 … 66.3/58.6

Asia’s averages

666m’s – 108.2 pace (3:00)

333m’s – 75.0 pace

*Rest was 3:00-4:45, except 1:15 between two 333’s

*Total workout time was 30:25

Asia complained of breathing problems. Seemed to hit her immediately; the second rep was sig. slower immediately, and her rest just escalated following each 666m (3:00/3:26/3:49/4:47). I thought she was going to get in a rhythm at the 3:05 range so I let her do the 4^th, but when that went a lot slower I stopped her. Decided to have her do the first/last lap of Will’s last 1k with him as the finish to her workout. Wanted to test if it was that she was really failing physically or not. She was able to do one at 80 pace and one at 70 pace with only 75sec rest between… I’m curious about why the 666m’s went so poorly if it appears she wasn’t physically failing given her 333m’s results. Next week I’m going to have her do the first/last lap of each of Will’s 1k’s. So she’ll be doing 5x(2x333m) @80-85 pace w/a 70 sec rest b/reps and probably 2-3min b/sets. And I’ll have her do the first 333m of Will’s 666m with him as his cutdown. I hope this will check if it’s the distance she was having problems with on the reps, or if it really is a physical problem. Either way, aerobic work needs a lot of developing!

Workout 1111/1112/1121/1211/2111/1111 w/50m walk b/reps & 200m walk b/sets

Eric/Chris/Marcell – 14.2/14.2/14.6/14.1, 14.8/14.1/14.6/29.1, 15.2/14.8/29.5/14.9, 14.8/30.5/15.0/14.4, 30.2/16.0/14.8/14.8, 14.4/14.1/14.4/14.0

Rob/Devon/Joel – 14.5/14.0/14.5/14.4, 15.1/14.7/14.7/28.7, 15.1/14.5/29.4/14.3, 14.8/28.7/14.7/14.7, 29.5/15.4/14.9/14.2, 14.4/14.2/14.4/13.6

Averages

Eric/Chris/Marcell – 14.7’s

Rob/Devon/Joel – 14.5’s

*Rest was 45sec b/reps and 3:30 b/sets

*Total workout time was 38:45

They all seemed to handle this very easily and were very consistent throughout. They all coasted the last 10m of each one as well… so on one hand that’s even more exciting because they could probably even been doing them faster. But on the other hand I need to fix that they aren’t running through the line! (Big pet peeve of mine.) The only thing that perhaps stuck out to me was on the 2/1/1/1, the first 100m after that was a bit slower for both groups. Devon had to work a little harder than everybody else on this, but still managed it pretty well. Only the last two sets that he started to show that he was working harder. It appears to be a little more than a strength thing than that the pace was too difficult.