|Distance||Time||Avg Pace||Climb||Avg HR|
This was my second 10 mile-dedicated session, the plan was to hit 5 x 1.5km intervals at 5:00/km pace, leaving myself 2 minute recovery between each one. This was very tough, and to make things worse, I had to abandon my planned flat stretch after the second interval, because a strong wind was blowing directly into me, and tackle the remaining three on a somewhat uneven and predominantly uphill route back home. [If anyone knows any flat sheltered stretches to the west or north-west of Tralee, let me know ]
Anyway, the intervals ended up bang on, in terms of time, although I shudder to think at the effort levels. Paces/km for 1.5km intervals were:
I felt like bailing about 1km into the fourth split, but I just about managed to hold on. Then there was only one left to do. This session has definitely boosted my confidence. Whether it has any real bearing on my target pace for Sunday fortnight, I'm not so sure, but we'll see.
I'll do some recovery running tomorrow morning, and then a 16-17km MLR on Sunday. I may throw in 30-40 mins of 5:20/km into the middle of this, depending on the legs. I'm aware that at the moment, nearly 40% of my running is at the quicker end, which is obviously unsustainable in the long run (ahem). Having said that, this hard work is exactly what I needed mentally.
16 days to go.
|Feb||11||17.76 km||104.65 km||138.68 km|