Jogging warm up/down (treadmill) 23:49 [2] 4.0 km (5:57 / km)
Nice easy effort to keep the legs loose
Stretching15:00 [0]
legs with foam roller and stick
Note
Ready for tomorrow - visualizing the race as start fast, position, coast then dig in for that 3rd lap to maintain momentum and then hammer down for last 150. That's the plan.
Have to be in Lisboa for 1/2 day meeting in march- thinking to spend weekend with a bit of O there - negotiation process commenced
http://www.gafanhori.pt/meeting11/
Bitter out and no hanging about.
Changing up weekly schedule with track workout today instead of long intervals/tempo. Planning something with speed reps, maybe not death march but ladder at 90% plus.
Jogging warm up/down 22:30 [2] 4.0 km (5:38 / km)
To and from track plus a few laps with strides stretches etc
Track intervals 3:38 1.2 km (3:02 / km)
Ladder 100,200,300, 300,200, 100m at 90-95% speed with 1 min between and 3mins between up and down sets. No longer intimidated by these, and good burn in legs at end. Went as follows:
15.9
34.9
53.6
52.6
34.5
16.8
Massage1:00:00 [0]
Monthly tune up - hopefully all kinks out for Sunday