Friday 9th December 2016

8x60m
4x150m
2x300m

Note:
It was my first training session after one week stop because a strong flu. Today we are me and my friend Mario without the S'Coach!
I feel sufficiently good during the training session and I completed the program with the Following results

• 8x60m in12seconds the first 4, then 3 at 11 seconds, and the last one in 10 seconds.
• 4x150m in 28seconds each one
• 2x300m, both finished in 1:10, but I felt totally exhausted at the end and During the last trial !!

It seems that target results would be 150m in 19.44 seconds and 300m in 43.43 seconds  following the 400m control test https://www.brianmac.co.uk/con400.htm

Next session Monday 12th December 2016!

In picture my new shoes asics cumulus 18, great model!