day 23/45
Training:1 min interval runs
(1st 20 sec increasing speed to top speed by 20 sec; 2nd 20 sec maintenance at top speed; 3rd 20 sec decreasing speed from 40-60 sec)
rest/walk 3 min; repeat 8 times
these runs are increasing efforts from 0-20s (80....100%), very high effort from 20-40s (100%) and decreasing effort from 40-60s (100...80%); goal is to understand different speeds to enable to shift gears as needed when needed;
all 8 runs felt good. Running is a skill I feel comfortable with, especially sprinting.
Rest day tomorrow and doubles on Sat & Sun.
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