Wednesday
A gentle recovery run around the oval in the evening with the girls keeping me company via lap counting and or pacing on the bike. A little windy which was interesting as the HR crept up each time I turned into the wind and maintained the effort.
Thursday
With an eye to Saturday I scheduled some shorter faster reps on grass today and so down the hill and across Epping Road to Rotary field. Wanted to run 400m reps to get higher leg speed but not completely smash things up for the 10km.
Stats
9 reps @ average of 1:22.3 with standing recovery of 1:30
This stacks up very well against the last 400m session (the Thursday before Willy to Billy). Then I did 8 reps averaging 1:26.4, all the reps today were under that time and the second one I went a little crazy with a 1:18!! I also did the 9th by mistake (lost count) and it was a 1:25 which blew the average out a little.
So another great indicator that the training is paying off with an average 4 secs coming off 400m. Given my obsessive nature re stats this also equates to going from 3:36 min/km pace to 3:26 min/km for these reps!!
Then a quick visit to the witch doctor to have a squiz at my complaining shins with the diagnosis being that with the increase in training/speed and the recovery of my achilles/calves the tib ants are now playing catch up. As usual after the needle session everything feels a little tighter but that seems to fade by the end of the day with positive results.
Recovery day tomorrow and then we'll see what transpires at the 10km!
5 comments:
Pretty keen on celebrating that sub-40 with you after Saturday mate. The speedwork look's like it's done its trick. Just have to hurt yourself on the day for a bit over half an hour :)
Good luck with 10k. Look forward to reading the race story.
No pressure Dave but like miners I'm looking forward to reading about the sub 40 ;-)
Nice 400s Dave :)
If you get the pacing right, I'd say 39-something.
How's things Dave?
See you on Saturday !
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