The daily log of Frank Livolsi for Tuesday, January 15, 2019

2X2, 2X(3X4), 2X2

Run

: 11.00 Mile(s) : 00:00:00 : : : 0.0

Daily Note

Ran at a good pace
3-mile warmup (3 miles)
2X2, 2X(3X4), 2X2 (6 miles)
28.9, 30.9,
68.3, 68.6, 67.8,
63.4, 63.0, 62.3,
30.3, and 29.8
5-mile cooldown (11 miles)
Hot outside
Hydrated well
Pre-run drills
Core circuit (4X25 pushups and 5:00 plank [front, left, back, right, front - 1:00 each])
6 striders
The goal of this workout was to be both a tune up for the mile this weekend, work on my speed a bit, and to act as a building block towards the 3k next week. I wanted the first 3 400s to be at the pace that I've been doing them at normally, and then I wanted the next 3 400s to be at a faster pace. I had Chris there to help in pacing me through them. One thing I noticed with the faster 400s is that two weeks ago I was struggling to hit that pace for just 200s so I was happy that I was able to hit these times. I also noticed that my rest was short for the faster ones.

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