Seeing Spots

6 mi.

Those 100 meter markings needed a refresh, this morning was my chance!

Today we have Mike Sheehan, his friend, Bryan, Daniel, Nicole and Fiona for the Alton speed session. Knowing it was a first time for Nicole and Fiona, I wanted to create a set of intervals that allowed for quick starts and frequent breaks. Here’s what we did:

1 mile warmup

100m w/100m recovery
100m w/100m recovery
800m w/200m recovery
200m w/200m recovery
200m w/200m recovery
300m w/100m recovery
300m w/100m recovery
400m w/200m recovery
400m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
800m

1 mile cooldown

It went well, the new markings were easy to see. The roving cyclist that for 3 weeks has spouted out comments to us only found Bryan solo on the road to speak with this week. Nicole and Fiona did very well in their outing. We had a stiff wind from the east, approx 20 mph. This made one direction more of a challenge. Good day to get moving fast!

-dm

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