Sparkie's rundiary

After catching up on some blogs (sad Marty, happy Uncle Dave) and watching my most excellent new Elvis Costello DVD, went to bed fairly early, and actually slept till my alarm went off at 5:30am. Still managed to turn up late to SWEAT, but jumped on the end of the warm-up (I'd had the good sense to stretch at home), and felt pretty good.

Today sessions was 4000m - 10 laps made up of surging the straights and easing back on the bends. The pace differential was not meant to be too great, and my understanding of sessions like these is that you are getting yourself just above threshold on the straights, and then dropping just below on the bends.

Was planning to tuck in behind some of the better runners, but found myself on my own after 200m, so just aimed to run a controlled session, assuming they would pick me up towards the end, because I had gone out too fast. Anyway, my pacing was pretty good today, as I put together the following sequence:

83/82/82/82/84/82/82/82/82/77

for a total time of 13:43. Pretty happy with the session, and came in about 45 seconds quicker than the others, which surprised me. Also, my average HR was only 161, so it was more comfortable than I thought.

A 2km cool-down with Vespa, and a 2km run home with Don Juan, plus 2km there gave me a nice round 10km for the morning.