Notes
3+ mile warm-up w/ S&C (24:27)
Stretches, Drills, 3 x 60M Flys
4 x 1200M @ CG 3k Steeple/5k pace w/ 400M/3:30 min recovery
1 - open/hurdle/open - 78.2 - 80.2 (2:38.5) - 77.8 (3:56.3)
2 - hurdle/open/hurdle - 79.2 - 78.5 (2:37.7) - 79.5 (3:57.5)
3 - open/hurdle/open - 77.6 - 79.7 (2:37.2) - 75.3 (3:52.6)
4 - hurdle/open/hurdle - 78.4 - 78.6 (2:36.9) - 77.9 (3:54.8)
800M jog/6 minute recovery
3 x 200 FAST w/ 200M/2 minute recovery
1- 30.1
2 - 29.4
3 - 28.8
Light bounding series
3 mi cool down - 30+ minutes
Carmen core post cool down
Notes: Good weather. Both wore flats. Very solid workout. Carmen consistent and efficient over hurdles. 200s FAST, but very controlled.
Workout Volume - 5400M (steeple volume - 2400M)
3:55.3 avg for 1200s - 5:13.7 mi pace
29.4-CG for 200s