Moving OK so track probably still on. Will decide after warm up, being injury averse these days, however need to get indoors to remind myself of running in tight circles (not that O doesn't at times) as track meets approaching.
Otherwise no sign of snow in the near future- just as well as skate skis in for a tune up and hot box waxing with moly. Equipment at least will be ready.
Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)
1 mile before and I after plus drills, 4x50m strides
Track (MIT indoor) 4:29 1.5 km (2:59 / km)
Could have stayed outside- very mild- but indoors to acclimate to turns.
Last weeks postponed workout 500,400,300,200,100 at 90% effort with walk rest (min) between.
Legs were tired and heavy, so didn't push pace on turns - decent effort anyhow and certainly fine for start of season- expect to better last seasons indoor times since similiar pace to last Feb.
96 (4') - 38 per 200
72 (4') - 36 per 200
52.9 (3') - 35 per 200
32.6 (3')
15.5
Avg per 200 = 35.9
Borderline aerobic- legs feeling some unaccustomed muscles from once a year soccer. Surprisingly error free O run yesterday, largely due to not feeling a need for speed :-)
Spin warm up/down 17:15 [2] 8.0 km (2:09 / km)
Easy effort- DOMS in medial-distal hamstrings-heads of semimembranosus / tedinosus muscles and also bilateral adductor gracilii.
Strength (arms and core) 30:00 [3]
Spare the legs day- but flogged everything else
Note
PFW STM
M spin
T track
W KAS
Th Tempo
F rest
S run
.. and now tracking the BPI
Stretching30:00 [0]
Heated pad to soften up hams and adductors then work with stick to ease out some knots. Felt good afterwards.