Intervals- 2K and 1K reps.

FRIDAY 13/5/05, 6.45AM, 13.5K, WEEK TO DATE 95K, 6 HOURS SLEEP

 

Cool, about 15 C, with a little drizzle. Solid rain fell yesterday afternoon and last night.

 

Bit of a super session today- 3 x 2K (the first two reps at 10K race pace, the third at 5K race pace) then 1 x 1K, with 3 minute jogging recovery between reps. So I projected to run the first rwo reps at just under 8 minutes, the third rep in 7.45 or so, and the 1K in 3.45.

 

2.7K run to the track at Dunbar Field as warmup in 13.10 (4.53min/km). Stomach churning this morning. Felt uninspired.

 

First 2K: 7.53 (97, 94, 92, 94, 95)

Second 2K: 7.56 (95, 94, 95, 95, 96). Thinking about pulling the pin at this stage, legs sore and heavy, breathing too hard. Took off my shoes and did the rest barefoot, it seemed to help.

Third 2K: 7.46 (95, 93, 92, 91, 91)- felt much better

1K: 3.46 (90, 91, 44)

 

Ran back to the office in 13.13 (4.54min/km).

 

I could definitely feel my big week in the legs in the first two reps, surprised what a difference taking my shoes off made to proceedings. I had to work harder than I expected early on- a bit too close to the anaerobic "red line", and I'm a bit narked the second rep was slower than the first. Still, that's another 7 sub-4 minute Ks in the legs.....

 

Want to run at lunch, not sure if I'll get a chance to however.