Another step in the quest for the sub 40 10km is the return of the 1km reps. I delayed this last week due to my Melbourne trip, but no excuses today!
Drove down to Brett Park to link up with a group that leaves at around 6am, but got there early, just as Action and Luke Skyrunner cruised past and so I opted to warm up with them.
First 2 reps were ok, the other 2 cleared away from me pretty quickly, as I was catching up for the 3rd rep the others showed up and took off so I had a shorter recovery, which hurt! The 4th rep was not real good but I lined up with the group again and tried holding on for as long as possible.
A quick recovery break and then off around the rest of the bay run, just started to flag from the efforts in the last km.
Stats
5 x 1km reps at average of 3:54 and average recovery of 2:05
Total distance run 13.8km
Time 1:02:37
Splits were pretty consistent other than the 4th
3:52
3:51
3:55
4:00
3:52
Funky (thanks Jen!) Heel still complaining but not affecting running, I feel it more walking. Another step on the road to the goal.....
6 comments:
God there is something wrong in the cosmos if you are questioning your speed ;-) sub 4's are pretty speedy.... but don't worry you will get there ;-)
Nice 1k repeats Dave - now all you have to do is string them together 10 x without the break.....
You can do it Dave!
Keep it up and gradually shorten the floats and you'll get there in no time.
Happy trails!
R2B
That was what I was doing for 1k reps when I ran under 40mins. So it should only be a matter of time.And I still slacked and did 2min rests between.
what about orienteering?
i think it's more fun...
here in Portugal i do some
keep running
Speed has a habit of going AWOL Dave.
3:40s would be good for your sub-40 ;-)
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