Intervals- 2 x 2K.
THURSDAY 7/7/05, 3PM, 10K, WEEK TO DATE 44K, 5.5 HOURS SLEEP
Cloudy, 16 degrees, a little drizzle about which cleared a few minutes after I started.
Ran from the office to Dunbar Field in 12.43 (2.7K, 4.43min/km- felt a bit tired at first, but then warmed up), took off shoes, did 2 x 2K barefoot on the grass.
96
96 (3.12)
94 (4.46)
94 (6.21)
93= 7.55
3 minute jog recovery
95
96 (3.11)
95 (4.46)
93 (6.20)
90= 7.51
Ran back to the office in 12.37 (2.7K, 4.40min/km).
Felt pretty good about this- only really working hard in the last couple of hundred metres of the first rep and last lap of the second rep. When I ran 40.25 for 10K in May I did 7.55/7.47 two days before. I don't think I'm quite in that shape, but sub 41.30 should be doable at the moment.
Cloudy, 16 degrees, a little drizzle about which cleared a few minutes after I started.
Ran from the office to Dunbar Field in 12.43 (2.7K, 4.43min/km- felt a bit tired at first, but then warmed up), took off shoes, did 2 x 2K barefoot on the grass.
96
96 (3.12)
94 (4.46)
94 (6.21)
93= 7.55
3 minute jog recovery
95
96 (3.11)
95 (4.46)
93 (6.20)
90= 7.51
Ran back to the office in 12.37 (2.7K, 4.40min/km).
Felt pretty good about this- only really working hard in the last couple of hundred metres of the first rep and last lap of the second rep. When I ran 40.25 for 10K in May I did 7.55/7.47 two days before. I don't think I'm quite in that shape, but sub 41.30 should be doable at the moment.
posted by Mister G at 4:23 pm
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