Happy Easter!
Forms for next week are up. Please ensure that your name is down if you’re coming along to any of the sessions. If you haven’t paid your subs, better get on that – because you will not be able to book in the next couple of days if they’re overdue.
Tuesday will be mixed big reps. Suggested workouts are:
G1: 2K * 4 + 1K (marathoners)
G2 marathoners: 2K * 4
G2 / 3 / 4: 2K * 3 (+1K for those feeling adventurous and with adequate mileage behind them / marathoners)
G5 / low mileage folk: 2K * 2 + (1 or 2 * 1K)
90 seconds recoveries after the 2K reps, 60 seconds after 1K reps.
Juniors (Kian Leo):
1K (@ ~ 5K pace)
8 * 400, hard
5 * 200, harder
1K (@ ~ 5K pace)
Rests as long as required, recommend at least 90 seconds after the harder reps (rest longer, go faster).
Don’t forget, if you have a sports watch then it will most likely have a lap button (and the ability to program these workouts in a lot of cases).
The lap button is the simplest way of keeping track of what you’re doing and where you’re at with rests. Pressing it at the end of each of the reps (e.g. once you have completed two laps) will segment off what you’re doing.
All Garmins from the Forerunner 45 upwards offer this functionality. Most of these watches allow you to customise data screens according to what you’re doing – on the Garmins, I think you do this from the watch itself (Google your watch model and ‘data screen’). From Coros it can be done from your phone.
Take some time to learn what your watch can do if you have one – they’re unbelievable pieces of kit.
Thursday’s route will be R4. It’s too muddy still to do M4R after all.
See you in the week!