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Friday, December 23, 2011

2012 Training Day 19: 9 x 400m

I did go for my speed runs amidst the mad Christmas rush. My god! aren't my legs trashed! aches all over! But I am happy because I improved. I can feel my legs engaging hitherto idle muscles and they are sore as hell. I will lay off speed runs for a week now then resume after the Christmas week. Here is the shit that went down:
Distance_______Time______Pace
400m_________1:34.38___15.3 km/h
400m_________1:28.98___16.2 km/h
400m_________1:27.93___16.4 km/h
400m_________1:28.56___16.3 km/h
400m_________1:32.98___15.5 km/h
400m_________1:27.74___16.4 km/h
400m_________1:28.14___16.3 km/h
400m_________1:26.17___16.7 km/h
400m_________1:25.80___16.8 km/h

Compare this to last week's performance:
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

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