CoachScott - Coach Scott Murphy


Rule #1: Have Fun.

Bierlein, Matt	2003 Footlocker Preparation

Thursday, November 20, 2003

10xhill, Hard
		Notes
Avg. Time	20..7
Avg. Rest	38.3
Degradation	1.4
StdDev	0.4
Fatigue	1.0
(%)	4.71
1	20.9
Recovery	36.0
2	21.8	Breathing
Recovery	39.3
3	20.4
Recovery	39.6
4	20.4
Recovery	38.9
5	20.6
Recovery	37.4
6	20.4	Legs (upper) tired
Recovery	38.1
7	20.5
Recovery	38.1
8	20.8
Recovery	39.2
9	20.7
Recovery	38.0
10	20.5
Workout notes:
Legs slightly tired pre-workout, from weight rooom.
Arms a bit passive for most of this workout.
Legs "tired" for end (6-10)

COMMENTS

Great effort on all hills.
Much more relaxed for 2-10.

Breathing seemed more of an issue than usual.

Stay conscious of stride rate when climbing fatigued.
(don't sacrifice the mechanics of your running)

Post-workout recovery:

Immediate Fast Average Slow Very Slow

Mail questions to scott@trackman.org.