Running Training intervals 1:26:35 [4] 13.53 km (6:24 / km) +212m 5:56 / km
shoes: Mizuno Wave Rider 13
SRC Interval Session - Short Speed
Cracking evening for training, mild, calm and above all, daylight!
Jog down to LC, stood about for a bit, then w/up run along beach, past BP garage, down Vict Rd to end of South Pier.
Set off from house with a twinge in my R Achillies I felt the last couple of days I've been resting, was a bit worried but it worked off. But my L Knee started getting really sore, walked a few paces, then it worked off too. Hope my body ain't testing my resolve by giving me new aches a week before the JK!
Interval session: Round harbour to land end of main pier, active recovery, then back from end of main pier to land end of South pier. Repeat 4 times.
Spent 1st two out and backs chatting to Neil, he was cruising, I was starting to feel it, 3rd set was tougher, 4th set Neil got serious and stopepd talking, cranked up a gear and took off. Tried to hang on, that was most I could do.
Didn't go to pub afterwards, w/down run home including 10 x 10sec lactic sprint thingies... they seem to work. (As I type this the following morning my legs feel good)
Split Summary
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1) - 2.34km - 11:37(4:58/km) - W/up from house
2) - 0.17km - 8:31(51:18/km) - Loiter
3) - 2.18km - 11:19(5:12/km) - W/up with club
4) - 0.18km - 5:12(28:28/km) - Loiter
5) - 0.63km - 2:26(3:51/km) - Int 1-1
6) - 0.09km - 52(9:26/km) - Active Recovery (AR)
7) - 0.55km - 2:02(3:44/km) - Int 1-2
8) - 0.16km - 1:08(6:55/km) - AR
9) - 0.64km - 2:23(3:46/km) - Int 2-1
10) - 0.09km - 57(10:21/km) - AR
11) - 0.55km - 2:03(3:44/km) - Int 2-2
12) - 0.16km - 1:41(10:14/km) - AR
13) - 0.63km - 2:23(3:47/km) - Int 3-1
14) - 0.09km - 1:01(10:48/km) - AR
15) - 0.55km - 2:02(3:43/km) - Int 3-2
16) - 0.17km - 1:47(10:31/km) - AR
17) - 0.63km - 2:05(3:18/km) - Int 4-1
18) - 0.1km - 59(10:04/km) - AR
19) - 0.54km - 1:51(3:23/km) - Int 402
20) - 0.37km - 10:22(28:12/km) - Rest/walk
21) - 2.71km - 13:55(5:08/km) - W/down with Lactic Sprints