Tue 12 Sep 06, track session

9km today and 26km for the week so far.

Tonight was a late start, 6pm, which meant even though heaps of the guys had come down to the track tonight I was going to be doing my session alone. Burkie was leaving as I was arriving and passed on my session, 5km worth of repeats, a bit faster than 10km. After changing out of work clothes I completed 3 laps of the Complex, then stretched and did 3 50m strides on the grass as there were sprinters everywhere, not used to these last starts.

I decided tonight I would do 1x1km (90sec per lap), 2x800m (85 sec), 2x600m (80 sec), 2x400m (75-77sec) & 2x200m (35 sec)with a 75 sec recovery. The first km was a little faster than I intended but felt comfortable and as this was my first real workout since the Half Marathon it was good to be puffing a little.

Splits (recovery):
1km - 3:42 (92, got involved in a conversation)
800m - 2:46 (78)
800m - 2:47 (74)
600m - 2:01 (79)
600m - 2:02 (81)
400m - 1:19 (76)
400m - 1:15 (80)
200m - 34 (78)
200m - 35 (walk jog 400m)

I then put on a dry shirt & jacket and ran 4 laps in the outer lanes or on the grass depending on how many hurdles I was dodging. Stretched and then made my way home, not a bad session, not to hard but satisfying.