| Bierlein, Matt |
|
2003 Footlocker Preparation |
| |
| Saturday, November 22, 2003 |
| |
| 3200m Race, Fast |
| |
|
|
Notes |
Time |
|
9:47 |
|
| Pace, 0-400m |
|
1:08.8 |
|
| Pace, 400-2400m |
|
1:11.4 |
Thirst evident, pacing good |
| Pace, 2400-3200m |
|
1:19.4 |
Thursday's workout hit! |
| Degradation |
|
10.6 |
|
| StdDev |
|
3.8 |
|
| Fatigue |
|
6.7 |
|
| (%) |
|
9.16 |
|
| Race notes: |
| Good race through 2400m. |
| 2400-3200m, lack of pre-race rest (as planned) apparent. |
| 2400-3200m, lack of sufficient hydration apparent. |
| COMMENTS |
Good execution as planned.
Fatigue set in, as anticipated, from treating this as a
pre-footlocker workout rather than a true "race day".
Pre-race meal could have been a bit earlier.
(Target window is 2.5 - 3.5 hours before start)
Post-workout recovery:
| Immediate |
Fast |
Average |
Slow |
Very Slow |
|
Mail questions to scott@trackman.org.
|
