9km today and 54km for the week so far, 23 runs/27 days this month
I arrived at the track just after 5pm to the waiting Daves, off we went for our 3 laps of the Complex, with Dave T continuing on for a further 3 laps so he could get a few k's in on the grass. Myself & Dave S did 5-10 minutes of stretching and then I did 3x50m strides with my trainers and then a further 3 with my spikes.
The plan tonight was 10x200m with a slow jog for recovery, pace 35 sec.
Splits (recovery):
33.79 (1.20) - a little too fast
34.62 (1.18)
35.10 (1.20)
34.79 (1.25)
34.00 (2.12) - walked the recovery
33.80 (1.30) - too fast, we chased a group
35.01 (1.29)
34.50 (1.25)
34.20 (1.30)
32.38 (walked 300m)
There were 3 of us tonight, Rorie (14) joined us from the start of the 2nd rep, so we were spread over 2 lanes, each lap running either on the inside, middle or outside and swapping each rep, the outside lane was always a tad harder. The final 3 reps I knew that Dave & Rorie were still going hard and were crossing the line just before me each time. After the final rep we walked the 300 back to our gear and got dressed into warmer clothes and finished with 4 slow laps for our cool down.
No comments:
Post a Comment