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Friday, December 16, 2011

2012 Training Day 16: 9 x 400M intervals

I did 400m intervals yesterday. They are both harder and easier than 200m runs. Harder because they need more effort. Easier because they are slower (than 200m). Better because I have less chances of getting an injury.
Being a perfect mix of aerobic and anaerobic runs, they are perfect for me.

This is what I managed:
Distance__Time___Avg Speed
400m______1:39___14.4Km/h
400m______1:36___14.9Km/h
400m______1:31___14.7Km/h
400m______1:36___14.9Km/h
400m______1:32___15.5Km/h
400m______1:34___15.2Km/h
400m______1:32___15.6Km/h
400m______1:28___16.3Km/h
400m______1:29___16.2Km/h

What I need is 1:07 for each 400m so I have about 20 seconds to shave off. I believe I can.
What I need is to be patient and to be consistent and to cut a little weight. I need to do 10 then 12 then 15 then 18 then 20x400m and I will be set! Irrespective of the speed. So number of intervals is a priority.

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