3 x 9 min Progression runs

Marius Bakken session
Location Kings Garden one K loop
The session called for 3 x 9mins [ 3mins [L2]-3mins [L3] and 3 mins[L4] continuous] with two mins recovery between sets.
Things went pretty well and my splits were;
Set one
3 mins 6.44 pace-3mins 5.59 pace - 3 mins 5.45 pace
Set two
3 mins 6.38 pace-3 mins 5.55 pace-3 mins 5.37 pace
Set 3
3 mins 6.33 pace-3 mins 6.00 pace-3 mins 5.33 pace
finished with 6 x smart strides Max speed 14.8 MPH
Total time 1 hour 3 mins.



WHAT'S IT LIKE TO RUN 93 MILES ACROSS ADAHO
READ SCOTT'S REPORT HERE

TIP OF THE DAY
One thing that will help you run faster and with a better posture is to run tall, always think of pulling yourself away from the ground!
Check out video below for more info


THE SUB TWO HOUR MARATHON
CLICK HERE
Tweeted by Steve Magness

Laurent Fignon R.I.P.

Laurent Fignon, who died on Tuesday from cancer aged 50, was an awesome French cyclist who erupted on to the professional sporting scene in the early 1980s, winning the first of his two successive Tours de France in 1983 aged only 22; six years later he was involved in the race's most dramatic final day, as the American rider Greg LeMond overhauled his 50-second lead to win by just eight seconds.