24-05-2015, 10:21 PM
Evening! Time for an update: Well, due to unforeseen circumstances, things haven't gone exactly to plan the last few days. family member taken into hospital with a stroke so everything has been a little frantic. The patient is doing ok and expected to be home Tuesday. Anyway I have been out but had to swap around the programme days a little bit because of circumstances above.
Friday 22/05/15: Rest Day
Saturday 23/05/15: 5km Parkrun.
Time 21:18 splits:
km 1 4:04
km 2 4:12
km 3 4:18
km 4 4:29
km 5 4:15
It was a real struggle Sat morning. Not feeling good at all.
Today: Intervals 4 x 2km R90 @ 4.20mpk
km Pace Time Rest
1-2 4:19 08:38 68
3-4 4:20 08:40 101
5-6 4:21 08:42 89
7-8 4:04 08:08
total time including warm up and rests 45:56
Intervals only time total 34:08
Intervals with rests time 38:14
Really pleased with tonight's effort. First three intervals right on my target of 4:20pkm and still had enough in the tank to speed up last interval.
Will get long run in tomorrow.
Daz.
Friday 22/05/15: Rest Day
Saturday 23/05/15: 5km Parkrun.
Time 21:18 splits:
km 1 4:04
km 2 4:12
km 3 4:18
km 4 4:29
km 5 4:15
It was a real struggle Sat morning. Not feeling good at all.
Today: Intervals 4 x 2km R90 @ 4.20mpk
km Pace Time Rest
1-2 4:19 08:38 68
3-4 4:20 08:40 101
5-6 4:21 08:42 89
7-8 4:04 08:08
total time including warm up and rests 45:56
Intervals only time total 34:08
Intervals with rests time 38:14
Really pleased with tonight's effort. First three intervals right on my target of 4:20pkm and still had enough in the tank to speed up last interval.
Will get long run in tomorrow.
Daz.