Intervals- 2 x 1600, 2 x 800, 4 x 400
MONDAY 22/1/07, 5AM, 15.5K, 4 HOURS SLEEP, SHOES ASICS 1120
Shogun and I did a 5K warmup before embarking on this session at Glenbrook Oval.
6 x 100m strides to warm up, felt fairly good for someone who had run 7 hours before and had only had 4 hours sleep.
For the 1600s I wanted to keep under 4min/km pace (6.24) and maybe ease it into the mid 6.10s if possible. The 800s, again I wanted to be properly under 4min/km pace (3.12), hopefully close to 3 flat. The 400s, low 80s.
1600s:
6.24
6.22
800s:
3.05
3.05
400s:
84
84
82
80
Easy couple of ks warmdown.
Most of those numbers are pretty decent. The 1600s could have been quicker but it was a battle to hold 4min/km- might not have warmed up enough. Anyway, they were quicker than Virtual's 1600s last week!
Good start to the week.
Shogun and I did a 5K warmup before embarking on this session at Glenbrook Oval.
6 x 100m strides to warm up, felt fairly good for someone who had run 7 hours before and had only had 4 hours sleep.
For the 1600s I wanted to keep under 4min/km pace (6.24) and maybe ease it into the mid 6.10s if possible. The 800s, again I wanted to be properly under 4min/km pace (3.12), hopefully close to 3 flat. The 400s, low 80s.
1600s:
6.24
6.22
800s:
3.05
3.05
400s:
84
84
82
80
Easy couple of ks warmdown.
Most of those numbers are pretty decent. The 1600s could have been quicker but it was a battle to hold 4min/km- might not have warmed up enough. Anyway, they were quicker than Virtual's 1600s last week!
Good start to the week.
posted by Mister G at 11:38 am
1 Comments:
Nice hard session, well done. Spoke to Spud and he mentioned that you may want to consider joining mellum. They're all faster than me. Especially over a mile. ; )
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