10k & 21k Training

[DaveM40]

Hi TheEd - how are you?

I did 10 x 400 at the track today;

Dry / 18 degrees / 22 kph wind

lap / ave / max / after 1 min rest

1- 78.4 / 151 / 164 / 120
2- 75.5 / 152 / 168 / 129
3- 77.0 / 157 / 170 / 128
4- 77.5 / 157 / 171 / 136
5- 77.5 / 158 / 172 / 140
6- 77.9 / 159 / 171 / 141
7- 77.8 / 160 / 172 / 144
8- 78.4 / 162 / 172 / 141
9- 77.0 / 161 / 173 / 145
0- 76.9 / 163 / 172 / 141

ave lap 77.4 against 78.2 last time (3 weeks ago)

I worked quite hard, but got onto a rythm and was pleased to improve on last time.

Feel fine afterwards - legs ok

All the best

dave