Five sets of the gruesome Bondarenko track session. 2x 2 sets with a 3 minute 400m recovery then a final set. One of my favourites.
| Time | ||||||||
| Sets | 400@5k | 400@ mara | 300@ 1500 | 300@ mara | 200@ 800 | 200@ mara | 100 sprint | 100@ mara |
| 1 | 82.6 | 100.6 | 63.2 | 74.8 | 40.9 | 52.6 | 20.2 | 26.2 |
| 2 | 87.0 | 100.0 | 62.3 | 76.5 | 40.3 | 51.7 | 19.9 | 26.0 |
| 3 | 85.0 | 102.8 | 63.0 | 76.5 | 43.1 | 52.1 | 19.3 | 28.1 |
| 4 | 86.8 | 102.8 | 62.5 | 80.4 | 40.1 | 54.5 | 20.6 | 26.1 |
| 5 | 86.1 | 107.0 | 62.9 | 76.9 | 40.6 | 52.3 | 19.9 | 24.2 |
| Average Pace | 85.5 | 102.6 | 62.8 | 77.0 | 41.0 | 52.6 | 20.0 | 26.1 |
| Required Time | 87.3 | 101.4 | 62.5 | 76.0 | 39.7 | 50.7 | 18.0 | 25.3 |
| Pace | ||||||||
| Sets | 400@5k | 400@ mara | 300@ 1500 | 300@ mara | 200@ 800 | 200@ mara | 100 sprint | 100@ mara |
| 1 | 5:32 | 6:45 | 5:39 | 6:41 | 5:29 | 7:03 | 5:25 | 7:02 |
| 2 | 5:50 | 6:42 | 5:34 | 6:50 | 5:24 | 6:56 | 5:20 | 6:58 |
| 3 | 5:42 | 6:54 | 5:38 | 6:50 | 5:47 | 6:59 | 5:11 | 7:32 |
| 4 | 5:49 | 6:54 | 5:35 | 7:11 | 5:23 | 7:19 | 5:32 | 7:00 |
| 5 | 5:46 | 7:11 | 5:37 | 6:53 | 5:27 | 7:01 | 5:20 | 6:29 |
| Average Pace | 5:44 | 6:53 | 5:37 | 6:53 | 5:30 | 7:04 | 5:22 | 7:00 |
| Average Pace | 5:51 | 6:48 | 5:35 | 6:48 | 5:19 | 6:48 | 4:50 | 6:48 |
