I was unable to make it to NRG tonight as planned for interval training so I decided to hit the local park for some dog leapfrogging.
I thought up the idea of running 3 x 5km’s with 2 minutes recovery. I thought averaging 3.40’s for each rep would be a fair effort.
I felt pretty light and boundy on the warm up and launched straight into it. Reps as follows:
- 18.08 (3.38’s)
- 18.09 (3.38’s)
- 17.49 (3.34’s)
Happy to get under 18 minutes for the last one. Felt comfortably hard which was the idea. The 2 minutes recovery in between felt just right. Just a few weeks ago 17.40 for 5km was a monstrous effort so training is definitely paying off.
Last weeks training summary:
Monday – Sri Chinmoy Half 21.1km, 1hr 20.28, (3.49’s)
Tuesday – nothing
Wednesday – Run home 13.72km, 1hr 2, (4.32’s)
Thursday – nothing
Friday – Jervis Bay 11km, 42.26, (3.51’s) + 5.7km warm up warm down)
Saturday – Jervis Bay 22.32km, 1hr 39, (4.27’s)
Sunday – nothing
Total – 73.82kms. Highest total since February.