|Some of the running books in my exercise science library|
Monday - Off
Tuesday - Interval session supposed to be 4 x 1K. Actual session 2 x 1K (4:01 and 4:16) 1 x 400 (98), 1 x 300 (71) and 1 x 400 (94). Went out too hard on the first 1K interval and blew up for the rest of the session. Based on my recent 5K and 10K performances, these 1K intervals should probably be around 4:15 pace. Total distance with warm up, strides, cool down - 10K. Despite blowing up I rate this session as 2/3 (no P)
Wednesday - 9.3K easy run @5:40K/min HRav 132 bpm, start of run 2/3, end of run 1/3 - tired and sore from the Tues session, really dragged my arse home over the last 3K (no P).
Thursday - 11.8K @ 5:45K/min HRav 133 bpm around my fav Black Mountain loop. I bumped into Miranda and Andrew walking part of the loop after reading about it in a previous post on this blog. Miranda agrees it's a pretty special trail :-). DOMS (from Tues) and still a bit tired. It took a while into the run before it felt okay (possibly the P kicking in). Started at 1.5/3 and then ended up around 2/3.