Last night was another great workout. Our 17th of 2007 to be exact. I just sent out a note to the NCNCA list saying that I would only lead 3 more sessions (June 19, 26 and July 3) before vacationing and promoting the Thursday Night track races. Here's a look at what I was planning to run for each of the 3 weeks:
- June 19- the longest Tuesday day of the year! So... we'll do the most sprints of the year! 2 warm-ups, 4 sets of 10 x 30 second sprints. Sets one and three we will work on our "razor" (faster at the end) and sets two and four we will work on our jumps and holding on to our speed. Recovery laps in between sets of 10. Finish 40 sprints and you can write that in your baby book.
- June 26- one last crack at some hairpin practice just before the June 30 Fremont Crit.
- July 3- some will be racing on the 4th of July so this workout will be semi-unstructured and open to the number of sprints and intervals that you want to do.
2 comments:
Last night was another great workout. Our 17th of 2007 to be exact. I just sent out a note to the NCNCA list saying that I would only lead 3 more sessions (June 19, 26 and July 3) before vacationing and promoting the Thursday Night track races. Here's a look at what I was planning to run for each of the 3 weeks:
- June 19- the longest Tuesday day of the year! So... we'll do the most sprints of the year! 2 warm-ups, 4 sets of 10 x 30 second sprints. Sets one and three we will work on our "razor" (faster at the end) and sets two and four we will work on our jumps and holding on to our speed. Recovery laps in between sets of 10. Finish 40 sprints and you can write that in your baby book.
- June 26- one last crack at some hairpin practice just before the June 30 Fremont Crit.
- July 3- some will be racing on the 4th of July so this workout will be semi-unstructured and open to the number of sprints and intervals that you want to do.
Lar
"Finish 40 sprints and you can write that in your baby book."
oh yeah baby, I am putting that in my book most definitely!
-A-
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