Intervals and Long Run Combo

Monday was diddly squat – no excuses, just didnt fancy it.

Tuesday was 13.5km along the 2 Creeks Trail. Really nice fast wide trail. Pretty much bang on.

Today called for 20 x 400m repeats with 100m recovery. After tapping in 2hrs 40 into the McMillan Calculator the appropriate effort was 81 to 83 seconds per 400 meters.

Reps were:

  1. 83
  2. 82
  3. 81
  4. 78
  5. 78
  6. 79
  7. 81
  8. 81
  9. 82
  10. 81
  11. 80
  12. 80
  13. 80
  14. 79
  15. 87
  16. 88
  17. 84
  18. 77
  19. 79
  20. 71

The 100 meter recoveries averaged 28 seconds each. This session felt pretty hard. I almost pulled out at the halfway mark and then noticeably slowed down between reps 15 to 17. Not too bad for a first effort though. Think I’d fare a lot better if I did this with company and around a 400 meter track.

Including warm up and cool down this was 14km in 52.25 (3.50’s).

 

I then decided to run home as didn’t fancy sitting on a crowded bus sweating. 14km in 1hr 4 (4.38’s). Completely forgot to take water with me so downed about 3 litres the moment I got home. Ran this on an empty stomach as is becoming th standard.

 

28km’s in total for the evening 1hr 56 (4.09’s)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s