Back to grafting

The Romsey 5 normally marks my transition to fast work, so I was a bit concerned when Tony's track session involved several 800ms. However, Tony had cunningly combined 800s and 200s to give the sense of speed after the grind of the 800.

So the session was:
5x (800 + 200), with a slow 200m jog between each run (about 2 1/2 mins recovery)
We did all the 800s in 2.50 (aiming for 80 sec laps, but degrading on the second) and all the 200s in under 40 sec (the last in 35!).
The key to this session is the ability to feel a bit sharper on the 2s and simulate either a sprint finish or perhaps a change of pace during a race.
Wednesday evening I did a strength session in Jon's gym (my garage).
Warm up with lunges, 3x5 chin ups with legs raised at right angles, 5x5 squats raising weights from zero, 20kg to 40kg. With some swiss ball balancing during the recovery periods. Session took about 40 mins. Ideally would have done an hour, but had to squeeze the session in before ferrying the girls from swimming to guides to brownies to home.....