11-06-2013, 07:38 AM
Track: 4x1k+400(R60,R90) + R4m + 1k
3:17
73
3:06
73
3:11
74
3:08
73
- 4m rest -
3:04
Weight: 78kg
Weather: cool, light wind (6mph)
Really enjoyed the session this morning. Started at 7:30am (I usually run at lunch or evening) so first rep was tough to wake up the legs & I overcompensated in the second 1k (3:06!). Probably should have done a proper warm up in hindsight! Also lost track of time a bit in the 3min rest and took 4mins, but ran fast so not too worried about that
Having the 400's is great, definitely stops you slowing down on the 1k's, although I did find it much harder to pace the 1k's consistently (as you can see).
Anyway, legs feeling great now, but will take a couple days recovery as you say.
Slight change of race plan... I got invited to race a big triathlon this Sunday in Windsor (olympic distance). Super strong elite field so couldn't really pass up the opportunity! I guess it should fit in ok, though, since I would have been doing a paced 5k this weekend anyway?
Cheers,
J
3:17
73
3:06
73
3:11
74
3:08
73
- 4m rest -
3:04
Weight: 78kg
Weather: cool, light wind (6mph)
Really enjoyed the session this morning. Started at 7:30am (I usually run at lunch or evening) so first rep was tough to wake up the legs & I overcompensated in the second 1k (3:06!). Probably should have done a proper warm up in hindsight! Also lost track of time a bit in the 3min rest and took 4mins, but ran fast so not too worried about that
Having the 400's is great, definitely stops you slowing down on the 1k's, although I did find it much harder to pace the 1k's consistently (as you can see).
Anyway, legs feeling great now, but will take a couple days recovery as you say.
Slight change of race plan... I got invited to race a big triathlon this Sunday in Windsor (olympic distance). Super strong elite field so couldn't really pass up the opportunity! I guess it should fit in ok, though, since I would have been doing a paced 5k this weekend anyway?
Cheers,
J