For class this week we were to do Ruth’s Ladder. This is 600m @ 10K pace, 400m recovery, 400m @ 10K pace, 200m recovery, 300m @ 5K pace, 100m recovery, 200m @ 5K pace, 200 recovery, followed by 2 minutes rest, and then do it all over again for a total of three times.
| Distance @ Pace | Expected | Group 1 | Group 2 | Group 3 |
|---|---|---|---|---|
| 600m @ 10K | 3:06 | 2:58 | 3:01 | 3:03 |
| 400m @ 10K | 2:04 | 2:02 | 2:05 | 2:00 |
| 300m @ 5K | 1:30 | 1:23 | 1:26 | 1:25 |
| 200m @ 5K | 1:00 | 0:57 | 0:55 | 0:55 |
I thought I did quite well even though I felt like a klutz with my right foot making a flopping sound.
