12 x 400s.

THURSDAY 3/8/06, 4PM, 15.5K, WEEK TO DATE 45.5K, 7 HOURS SLEEP, SHOES ASICS 1100

12 400s, with 35 second recoveries. Sounds painfully familiar.

5K run to Pitt Park as warmup, cold evening, wore longsleeve with a thermal over it, then 5 x 100m strides. Some kids had soccer practice and were intruding into the inner lane of the track, so I killed time for a few minutes till they were done.

Reps went as follows...

90
91
90
90
90
90
90
90
91
92
95
95

Definitely went too quick for the first few and tried to hold it as things got uglier, but for the last couple I was completely shot and was running through mud, it seemed- on the last rep I tried to kick at 200m, and again at 100m to go, to try to stop things from blowing out too much. Had to lie down in the grass for a few minutes after that.

Very slow run home.

Good run I think, given the 60K ultra 5 days previous, overall a little quicker than the same session a few weeks ago.

Also, pleasingly, in the last week there haven't been any complaints from the achilles.