27-07-2015, 01:21 PM
The fartlek session was a lot of fun, I wasn't sure exactly what pace to do but ended up between 3.19-3.32. It was on the canal and some sections had more to avoid than others!
For the race day session, I decided to go for an 8k aiming for 4 min k's. Included a 3 mile warm up and 2 mile warm down, so happy with a good solid 10 miles in total. It was on country roads and had the following profile - (dropbox.com/s/cajt1c3iyoayx3k/8k-route.png?dl=0)
Splits were as follows:
1 - 3.51
2 - 3.54
3 - 3.57
4 - 4.05
5 - 4.30
6 - 3.59
7 - 4.14
8 - 4.06
Avg was 4.04 so slightly slow but a good session overall. It was tough at the end, not only because it was uphill just was at maximum effort but I wasn't completely gone at the end, and the warm down was surprisingly enjoyable.
Was thinking of starting the 2km session at 3.55 pace then push on the last 2 if anything left, what do you think?
For the race day session, I decided to go for an 8k aiming for 4 min k's. Included a 3 mile warm up and 2 mile warm down, so happy with a good solid 10 miles in total. It was on country roads and had the following profile - (dropbox.com/s/cajt1c3iyoayx3k/8k-route.png?dl=0)
Splits were as follows:
1 - 3.51
2 - 3.54
3 - 3.57
4 - 4.05
5 - 4.30
6 - 3.59
7 - 4.14
8 - 4.06
Avg was 4.04 so slightly slow but a good session overall. It was tough at the end, not only because it was uphill just was at maximum effort but I wasn't completely gone at the end, and the warm down was surprisingly enjoyable.
Was thinking of starting the 2km session at 3.55 pace then push on the last 2 if anything left, what do you think?