The daily log of Frank Livolsi for Monday, January 28, 2019

2X(8, 4, 2X2)

Run

: 3.00 Mile(s) : 00:00:00 : : : 0.0

Run

: 9.00 Mile(s) : 00:00:00 : : : 0.0

Daily Note

AM:
Ran 3 at a good pace
Ran through the cages
Hot outside
Hydrated well
PM:
Ran 9 at a good pace
3-mile warmup (3 miles)
2X(8, 4, 2X2) (6 miles)
Warmup 200 - 29.9,
Set 1: 2:19.4, 67.3, 30.4, and 30.6
Set 2: 2:12.2, 61.5, 30.4, and 29.8
3-mile cooldown (9 miles)
Hot outside
Hydrated well
Pre-run drills
4 striders
The goal of this workout was just to maintain my fitness going into the 3k this weekend. The first set was to tire me out, the second set was to make me dig and ask why. I felt that this workout did the perfect job, requiring myself to suffer just the right amount so that I am best prepared for the races ahead of me both mentally and physically.

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