thIntervals- 7 x 800m.

TUESDAY 31/5/05, 5.30AM, 16K, WEEK TO DATE 24.5K, 4 HOURS SLEEP

 

To Rotary Field for yet more intervals with Vat- in this case 7 x 800m at under 5K race pace with 1.45 jogging recovery.

 

Warmed up by running to the track, which was, as usual, very damned cold- a frost actually formed at the north end of the field during our session, which meant our last couple of laps were audibly crunching when we were at that end of the track. So probably about 2 degrees or so. During the workout I wore a coolmax t shirt, long tights, gloves, cap, shoes.

 

3.55min/km is a 3.08 800, so I tried to keep all my reps at under that time.

 

3.03

3.05

3.05

3.04

3.01

3.01

3.01

 

Warmed down on the track with Vat, then caught the bus to work (in order to give the soleus some relief- I'm seeing Martin Horne tomorrow morning). Spud turned up for some reps of his own as we were warming down.

 

Not a bad session, not a great session. Didn't feel that good, form or fitness wise, but the numbers weren't too bad. No "top gear" when I wanted to bash the back end of the last couple of reps.

EDIT: TUESDAY 31/5/05, 6.30PM, 8.5K (41.25, 4.49min/km), WEEK TO DATE 33K

Worked through the day, no lunch break. After work I repeated last night's office->Crimea Rd->office route, about a minute quicker. About 14 degrees. Felt a bit better than last night's run, still not great though- did feel smoother on the way back after warming up. A quite long warm up will be the order of the day before the 10K this Saturday, I think.