Another "intense" session today with 1km reps in Lane Cove National Park, again between the 8 and 7km markers.
The splits were
3:56 Up
3:48 Down (ooh a bit faster!)
3:52 Up
3:52 Down
3:59 Up (legs starting to fade)
3:55 Down
The form was getting a little ragged on the last 2 and still some err "congestion" in the respiratory system. This gives an average of just under 3:54, so a little bit faster than the last lot but the very heartening additional piece of information was that I cut the standing rest from 2 minutes to 90 seconds, so as fast as the last session but with less recovery, I can tell you I was pretty wiped at the end of the last rep. After a short re-oxygenating break the run home seemed very sedate but was actually at a decent clip, funny how semi tempo feels quite comfortable after you have been racing at pretty much 5km race pace!
6 comments:
Nice work with the whetstone session Dave ;-)
fancy looking splits there mate. Especially after the weekend of excess ;)
What a great session Dave. It must give you some confidence heading into next weekend !
Good to see your getting back to pace OR!!
Good session Dave. Looking better for Sydney now.
It's good how fast stuff usually makes your legs feel zippy the next day.
We used to do 500s where the road splits at LCP - about the only flat piece I could find.
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