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

Bondarenko x6 - The king of the long distance track session

Got the figures a bit wrong before hand tonight, but still it was run more for consistencey than anything else.

6 sets is a tough one.

Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	92.8	103.7	63.1	79.5	38.5	54.9	19.6	28.0
2	93.0	103.7	62.1	79.3	41.7	55.9	18.6	27.2
3	91.6	104.9	61.8	78.8	39.5	55.1	18.9	28.3
4	90.8	103.1	63.4	79.5	40.5	53.9	20.0	27.0
5	89.5	105.4	62.8	78.2	40.9	53.9	20.2	28.6
6	90.7	104.1	64.4	78.7	40.2	55.7	19.3	27.4
Average Pace	91.4	104.2	62.9	79.0	40.2	54.9	19.4	27.8
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	6:13	6:57	5:38	7:06	5:10	7:22	5:15	7:31
2	6:14	6:57	5:33	7:05	5:36	7:30	4:59	7:18
3	6:09	7:02	5:32	7:03	5:18	7:23	5:04	7:35
4	6:05	6:55	5:40	7:06	5:26	7:14	5:22	7:15
5	6:00	7:04	5:37	7:00	5:29	7:14	5:25	7:40
6	6:05	6:59	5:45	7:02	5:23	7:28	5:11	7:21
Average Pace	6:08	6:59	5:38	7:04	5:24	7:22	5:13	7:27
Average Pace	5:51	6:48	5:35	6:48	5:19	6:48	4:50	6:48