Valley Gold/Silver 6/10/10 Matt

6/10/10 Silver/Gold Thursday

Coach Matt Hanley

4x50@:50 S EN2

2x75@1:15 S 1.EN3 2.EN2

2x50@1:00 S EN3

2x25@:45 K EN3

1x200@4:00 S EN2

4x50@:50 S EN2

2x75@1:15 S 1.EN3 2.EN2

2x50@:55 S EN3

1x25@:50 K EN3

1x25@:40 K EN3

1x200@4:00 S EN2

4x50@:50 S EN2

2x75@1:15 S 1.EN3 2.EN2

2x50@:55 S EN3

1x25@:55 K EN3

1x25@:35 K EN3

1x200@4:00 S EN2

4x50@:50 S EN2

2x75@1:15 S 1.EN3 2.EN2

2x50@:55 S EN3

1x25@1:00 K EN3

1x25@:30 K EN3

1x200@4:00 S EN2

Goal: Establish strong EN2 rhythm for initial S distance. Spike EN3 for first 75, then return to established EN2 output for second 75 strengthening energy system control. Increase effect of EN3 output in turnaround to first 25 K with decreasing 50 interval. Increasing recovery after first 25 K EN3 allows sustained speed/power of second K distance block-to-block. Turnaround time to last EN2 S distance decreases block-to-block with decreasing EN3 K interval. Each block should start fairly fresh and “nudge” threshold line gradually throughout set.

2800 yards

52:20

Results: Solid performance. Goal achieved.

Conclusion: Continue pushing kick intensity duration & pushing threshold line on scale.