UPDATE on current '4x4min Training Block'
2nd week of training block is complete.
SUMMARY: Total of six 4x4min sessions. Intensity of Reps in all sessions was kept in range of 85-90% HRmax (which is equivalent to intensity between 1/2Marathon and Marathon pace), plus the addition of a 4min all-out Time Trial.
Mon AM: 4x4min on Treadmill, EPOC 107;
Mon PM: 4x4min on Hill Circuit, Asics Nova Blast, EPOC 95;
Wed AM: 4x4min on Hill Circuit, Asics Nova Blast, EPOC 86;
Wed PM: 4x4min +4min TT on Track, VaporFly, EPOC 162;
Fri PM: 4x4min on Hill Circuit, Nike Tempo Nxt%, EPOC 77;
Sat AM: 4x4min on Grass Patch, NB 1500, EPOC 80;
Sat PM: 7x15sec Alactic Hill Sprints*, Skechers Speed 6, EPOC 80**.
**This session was finished with a mile of up-tempo.
*Tip-of-the-hat to Coach 'V' who shared info on another thread regarding performing Alactic Sprints .