Notes
Eight, Six, Twos: (800m / 600m / 200m) x 3 with 200m/400m recovery
Target times: 2:47 for 800m / 2:01 for 600m / 0:38 for 200m
800m warm-up (5:20) + stretch + 1200m with strides (7:12)
Set 1: 2400m
800m (2:39) + 200m (1:35)
600m (1:52) + 200m (1:46)
200m (0:38) + 400m (2:55)
Set 2: 2400m
800m (2:38) + 200m (1:18)
600m (1:58) + 200m (1:17)
200m (0:36) + 400m (2:30)
Set 3: 2400m
800m (2:38) + 200m (1:19)
600m (1:56) + 200m (1:21)
200m (0:35) + 400m (2:34)
1600m cool down (10:13)
Eight of us in total at the track tonight. We had Joe and Stefan, Nia and Janet, and three new guys, Martin (from Denmark), Seng and Oat. Since this is the most confusing of the five workouts, I ran the first set with the new guys so they could get the hang of it, thus my recovery times were a bit long (even longer than the time I had on my watch). Sets 2 and 3 were good: faster (except the 600s) on the work intervals and more precise on the recoveries (shooting for 1:20 for the short recoveries and 2:30 for the long one).