4/24-4/30 Last week Phase III

April 24, 2011 – April 30, 2011 Wk 6/6 Phase III
Pretty good week of training, no especially huge workout, just three tough ones. We have already established training paces and are trying to accomplish tough workout after tough workout, stay setback free, and starting with next week (beginning of phase IV) making the workouts a little easier by keeping the paces the same but doing less total volume of work and mixing in tempo or AT (anaerobic threshold) running as well. Also, we might do 4-6 200's (or some other very light w/o) at 800-1500pace on one day but Phase IV will otherwise only have two workouts or one workout and one race/ time trial per week


Sun, Apr 24
3 x 3min Interval 90 sec easy after the third 3min Interval 4min rest then 3 x 200 with 30 sec rest for Brendan and 35 sec rest for Jen
J @ the 800 ~ 2:50, 2:53, 2:53 then 35 34 33
B ~ the first two were a 3flat 1000 then a 2:59 1000 then on my last 3minI I was at 2:31 @ the 800 then 3 x 28 (maybe one 29) for the 200’s

Mon, Apr 25
Off day

Tue, Apr 26
An easy 28ish with 4 good strides

Wed, Apr 27
J 8 x 200 with 35 sec in between each 200 then 8-10min rest and another 8 x 200
1st set ~ 2 x 37 rest were 36’s 2nd set ~ 2 x 37, rest were 36’s except last one 35

Brendan 2 x 200, 1000, 4 x 200
2 x 32, 2:43, 28.1, 28.7, (last two were regular starts) 28.2, 29.0

Thu, Apr 28
24ish minutes then push ups to fail, jen 50 brendan 94

Fri, Apr 29
26ish minutes with 4 strides for Jen and 5 strides for Brendan

Sat, Apr 30
Short and sweet last workout of phase III (as always the wind was horrible at Bangor HS’s Track)
3 x 3min interval 1min rest
J was at 2:52, 2:52, 2:54 @ the 800’s
B ran 3 x 1000 and went 3:02, 2:58, 3:02