4 x 2km (60 sec recovery)

 

Calfs still a little sore from Sunday and I was generally feeling tired so decided to skip my Monday run.

Today I went across to the park with the aim of doing 4 x 2km with a 60 second recovery jog between reps. 

I’ve done this session twice before in March and really struggled to get anywhere close to 7 minutes. This was with a close to 2 minute active recovery too. 

So, my target for today was 7 minutes per rep.

 

                                       Today                              March 21                           March 14 

Split Time Distance Avg Pace Time Distance Avg Pace Time Distance Avg Pace
1 6:57 1.24 5:36 17:15 3.80 4:32 16:06 3.08 5:13
2 6:45 2.00 3:22 7:11 2.00 3:36 7:35 2.00 3:48
3 1:00 0.20 5:03 1:53 0.40 4:43 1:54 0.40 4:45
4 6:54 2.00 3:27 7:20 2.00 3:40 7:46 2.00 3:53
5 1:00 0.18 5:36 1:54 0.40 4:46 2:00 0.40 4:59
6 6:59 2.00 3:29 7:18 2.00 3:39 7:16 2.00 3:38
7 1:00 0.17 6:03 2:03 0.40 5:08 1:58 0.40 4:54
8 6:56 2.00 3:28 7:29 2.00 3:45 7:37 2.00 3:48

So a big improvement in a couple of months which is really encouraging. Nice to see that i’ve speeded up and reduced my recovery time. The first rep was probably a little too quick but I managed to hang on in there for the remaining reps to ensure I stayed under 7 minutes.

All up, 10km in 38.43 (3.52’s)

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