Speed and Strength 1:00:00 [3] 3.0 mi (20:00 / mi)
Same venue as two weeks ago, doing laps of a short circuit behind the multi-storey.
Warm up
"Pyramid". Sort of. I've not done a pyramid like this before. Each cycle was 60 seconds, so it started with 30s fast, 30s slow, then 35s fast 25s low up to 55s fast, then we had a minute rest and then went back down from 55 - so after the first 55s effort there was only 5s jog before the 50s effort started. This was about the point my legs began to wobble. Just about kept going as the rests got a bit longer.
Strength exercises - plank, burpees, plank, burpees, squats, burpees
last exercise was walk, jog, sprint covering about 70m altogether, then turn round and repeat, over and over again for ? 8 minutes or something.
Warm down and stretch.
Putting the effort in again but no DOMS this week.