Bondarenko x 6

A Christmas present from the coaches to the group.

6 Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	85.7	100.5	67.6	81.4	41.9	55.2	21.5	27.2
2	89.0	108.0	65.5	81.7	43.2	53.8	20.1	28.7
3	91.6	100.0	65.3	78.5	42.9	51.8	19.9	27.5	00:02:46
4	90.8	103.8	69.9	74.8	42.6	53.3	21.6	25.4
5	92.2	105.4	66.0	76.0	42.6	52.7	21.0	26.0	00:02:29
6	88.7	103.4	65.0	75.6	39.3	53.5	19.2	27.5
Average Pace	89.7	103.5	66.6	78.0	42.1	53.4	20.6	27.1
Required Time	87.3	101.4	62.5	76.0	39.7	50.7	18.0	25.3
Pace
6 Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	5:45	6:44	6:03	7:17	5:37	7:24	5:46	7:18
2	5:58	7:15	5:51	7:18	5:48	7:13	5:23	7:42
3	6:09	6:42	5:50	7:01	5:45	6:57	5:20	7:23
4	6:05	6:58	6:15	6:41	5:43	7:09	5:48	6:49
5	6:11	7:04	5:54	6:48	5:43	7:04	5:38	6:58
6	5:57	6:56	5:49	6:46	5:16	7:11	5:09	7:23
Average Pace	6:01	6:56	5:57	6:58	5:39	7:10	5:31	7:15
Average Pace	5:51	6:48	5:35	6:48	5:19	6:48	4:50	6:48

Anna's Hills

First running of this.

4 x cemetery hills continuous, stop and recovery to the start then head out to Gainsborough Rise and all the way to the top, turn right to the footpath, carry on down to the gap where we turn on the ch hills.