a ninja's future

2 mile warm up
72 sec quarter
600m - 1:34.9 rest 1:47
400m - 62 rest 1:00
300m - 49 rest 4:00
300m - 47 rest :54
300m - 48 rest 1:27
400m - 65 rest 4:30
400m - 64 rest 2:15
300m - 47 rest 1:19
300m - 46

2 mile cool down

2 mile warm up
2 sets of 8 x 200m of hills, jog back down the hill for recovery
ave 0:38

wow the U of A track is nice, best indoor track I have ever run on.
I have run two 1:58 800m there and a 4:18mile there.


last night i did 8 x 600m with Mark,
15:06 warm up
1:39 600m
3:30 rest
1:38 600m
3:01 rest
1:37 600m
2:59 rest
1:37.5 600m
3:30 rest
1:37.4 600m
3:00 rest
1:37.48 600m
2:58 rest
1:36.86 600m
3:29 rest
1:34.9 600m
6:36 rest
13:42 2 mile cool down