Conditions: warm 70 degrees and humid for the first day of fall.
the thang
1 mile mosey around the school (70% effort)
800m @ threshold pace. Jog 1 lap recovery (80% effort)
400m @ interval pace (x2). Recover (90% effort)
200m @ repetition pace (x2). Walk 200m for recover (95% effort)
100m sprints (x2) run straights and slow walk curves (100% effort)
200m @ repetition pace (x1). Walk 200m for recover (95% effort)
400m @ interval pace (x1). Recover (90% effort)
Moleskin:
Great work today from the pax. Much effort and no injuries (at least no reported injuries) Stretch those legs today.
Prayer:
Splinter’s 2.0 in hospital last night with possible appendicitis. Redcard knee recovery. Creol knee recovery.