Monday and Tuesday was the standard 13.7km run home.
Today was my Centennial Park session of 5 x 2km with 400m recovery. I did these for the first time last week
They didn’t go to plan. This week I set out to hit consistent 7.20’s for each lap. (last weeks)
- 7.11 (7.35)
- 7.19 (7.46)
- 7.17 (7.15)
- 7.29 (7.36)
- 7.12 (7.05)
400 metres was jogged in around 2 minutes this time. So about 5 seconds slower than last week.
Overall a huge improvement in a week. Really pleased with that. Need to work on rep 4. If I can hit consistent 7.15’s for a couple of weeks that’ll be great.
All up 18.86 km in 1hr 18 (4.09’s)
Will continue with the maffetone method and just do this one anerobic session a week. In fact the only anaerobic part of this session were the 5 reps. Everything else was below 155bpm.