Notes
RPE 7-8+. Warm 500 12x50 odds kick evens pull = 600m(pulls on :55secs, kick on:60secs. easy effort, 10-15 secs rest, 3x150 pull on 2:30 =450m anotther easy effort lots of rest
main set 12x100
1&2 on 2mins
3&4 on 1:50
5&6 on 1:55
7&8 on 1:45
9&10 on 1:50
11&12 on 1:40
I finished each 100 between 1:30 & 1:35. So I had lots of rest. Felt good. Main set wasnt as difficult as it it might should have been or as coach expected. I should have start at 1:55 instead of 2mins. This way I would have ended up on 2x1:35. This would have been much more difficult.
cooldown 250 easy