Okay, so I'm a little late on my Yasso 800's lesson, but I do have a life away from my computer, and sometimes I find it difficult to bring myself to logon when I'm not at work, or when it's not absolutely necessary. That being said, I did promise you a lesson in the Yasso 800's, so here we go...Wednesday, I did my first set of Yasso's, which look like they are going to be a big part of my speed training days (Wednesdays). Here's how they work...
You get a good warmup going, then run 800 metres in 4:29, this is a 8:58/mile pace, then walk for 4:29, then repeat for the amount of intervals allotted. Last week I had to do 3 and I managed to get in just over 5km of ground while doing it.
I was invited for dinner at Brock's family farm on Friday, so I moved my X-train/weight day to Thursday, and did my weight circuit, and a very light run instead of a cross-train, and moved my off day to Friday. It's a good thing I ran on Friday, because I skipped Saturday, due to a crazy trip to Ottawa to celebrate St. Paddy's Day...GOOD TIMES!!!! I'm not at all upset I missed Saturday as it was scheduled to be a 30 minute easy run, and I did a lot of walking and standing and beer lifting.
I of course made up for this yesterday on a great run along the Rideau Canal with my friend Bryana...Brock was going to come, but had to work, so he stayed to work at Bryana's apartment...boo to work!!! Anyhow, Bry and I had a great run...it's always great to run in a new location...apparently Ottawa is home to over 300km of trails...lucky!
Here's the deets from yesterday...
Warmup - 4:00 - .21 miles (this was a little longer, cut it took while for my Garmin to sync to the satellites)
Run - 32:16 - 3.18 miles (just over 5km)
Cooldown - 13:09 - .83 miles (just under 1.5km)
I'll try to get some more frequent updates this week.
Will
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