Wednesday, August 03, 2005
Slowing down and speeding up
2/08/2005 1:00 pm
Workout Type: Strength - Tempo Intervals
Course: Loretto
Distance: 9.35 km
Time: 40:46
Speed: 4:22 min/km
Average HR: 154
Target Pace: Tempo Intervals (3:42 min/km )
3/08/2005 5:00 pm
Workout Type: Endurance - Medium Endurance
Course: Pennant Hills Loop
Distance: 11.5 km
Time: 49:12
Speed: 4:17 min/km
Average HR: 159
Target Pace: Steady (4:30 min/km )
A couple of quicker runs either side of an overnight getaway to the Blue Mountains. After Saturday's 5km, I decided to drop my interval pace from a way-too-quick 3:30/km to a more realistic 3:45/km. Whilst still quick, this felt like a jog by comparison to last week. Upped the intervals from 2km to 3km (2 min. recovery). Time constraints meant I only did 2 intervals, but will do 3 next week. A much better session.
Headed out today for 12km at 4:45 pace, but had one of those days where you feel great, so just went with the flow, and went closer to 4:20/km, with the last 2.5km at sub-4:00 pace. A hilly course, but felt quite strong up the hills, and recovered really strongly on the downhills.
An easy day tomorrow, and the Strider's 10km on Saturday, where despite my sluggish 5km, I am hoping for 37:30. A rest day on Friday, which I am really looking forward to!
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Oh so you do run AND blog! I was beginning to think that, like most males, multitasking was an issue.
Hmmm come to think of it I haven't blogged for a while. ;-/
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Hmmm come to think of it I haven't blogged for a while. ;-/
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