12 x 400.
TUESDAY 18/7/06, 8.15AM, 16K, WEEK TO DATE 22K, 8 HOURS SLEEP, SHOES ASICS 1100
Had a 4 hour run scheduled today, but had a bunch of things to do so swapped with the interval session from later in the week- 12 x 400m with 30 second recoveries- not much recovery at all! Decided to treat this a bit like a tempo session and just focus on keeping the reps under 96 seconds- 4 min/km pace.
Cold and windy morning- had rained overnight. Ran 5K to the track at Pitt Park, legs still felt pretty stiff from Sunday's KOM race. 5 x 100m strides, then into the session.
Reps went as follows....
94
92
95
93
94
93
94
93
92
91
93
89
And a very slow 5K jog home with a walk on one of the hills to give the achilles a bit of relief.
The 400s were tough work on tired legs, kept wondering if I'd blow up but kept things in control and picked it up a bit in the last few reps.
Not a bad session.
Had a 4 hour run scheduled today, but had a bunch of things to do so swapped with the interval session from later in the week- 12 x 400m with 30 second recoveries- not much recovery at all! Decided to treat this a bit like a tempo session and just focus on keeping the reps under 96 seconds- 4 min/km pace.
Cold and windy morning- had rained overnight. Ran 5K to the track at Pitt Park, legs still felt pretty stiff from Sunday's KOM race. 5 x 100m strides, then into the session.
Reps went as follows....
94
92
95
93
94
93
94
93
92
91
93
89
And a very slow 5K jog home with a walk on one of the hills to give the achilles a bit of relief.
The 400s were tough work on tired legs, kept wondering if I'd blow up but kept things in control and picked it up a bit in the last few reps.
Not a bad session.
posted by Mister G at 11:46 am
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