(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
6:14 very hard to get to 90% the last 400m.
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
8 sets, 9 next time
Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
6:54 couldn't get to 90 right away. kind of a mental block knowing that 1200m was still to come
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
completed all 6
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent
OPT Big Dawgs Online Comp is 8 days away. Looking forward to it.
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