9km today and 25km for the week so far.
Warm up around the complex x 3 laps and then some basic stretching. Burkie's plan was an easy/light night 4-5k's worth of reps. With three out of five of the group tonight are running the HM on the weekend, I suggested 5x1km reps with the first at 4:15 pace to replicate the first km of Sunday's race and then return to four 1k reps at 3:50 with a 2 min recovery.
Splits:
4:27 (too slow for the first 200m by 9 sec)
3:51
3:59 (too much talking, not concentrating)
3:48
3:47
Very comfortable session, finished with some stretches & slow laps of the track.
4 comments:
As i am a very attentive person... are you one of the three racing in the Half?
Sorry, you can run a 3:59 K AND STILL TALK :-)
I ran a 4:05 all out at a time trial recently and I won't repeat what I said afterwards ;-) and there was certainly no chat during!
This bloke can talk under water!!!! I was just running behind listening.
Stu, regarding the temperature, just remember that we live out in the boonies and it is at least 5 degrees colder out here!!
And yes, I do have hair underneath my cap!
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