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.