Speedwork
Track session tonight and 50% as planned (6 x 400 with 200m walk recovery). Felt stiff and achey warming up and stretching (1 mile @ 6:30 pace). Into the session, aim was to ease through the gears so started with an 81 nice and steady to blow the cobwebs away. Next one my turn to lead, oops, 76 - about a second too quick but 35 at 200! Next one 73 following DC and number 4 a slightly quicker 73 ( 0.1 quicker so keeping the progress up ;) ) 72 penultimate one and after a coughing fit led off the last one through 200 in 32 and finished in 69. Respectable for a fat old git !!
Decent warm down (7:00 pace) for 3.5 miles @ 5:59 m/m. Happy with the session overall, it's a stepping stone towards getting fit and after doing nothing for a week thats back to back hard runs. Will take tomorrow very easy (50% of a 12 & 4 double day).
Next week I'll probably aim to get the 12 x 400 in at 75 average and after tonight I'll be confident of nailling that. I managed 74 avge last time out but I'd be happy with 75's.
More bike gear arrived today - peddles, tri shoes, cleats & helmet to go with bib shorts and jersey. All I'm missing now is the bloody bike !!
Big month of May for me, get the hard work done and hopefully look to be race fit (sub 17 5k) by the end of the month. then it's time to crack on.
Big talk about the swim with one of the guys at work today. Going to be hard graft but looking forward to a fresh challenge. Still want to break 16 min 5k by the end of summer but nice to have some other things to get into.
Decent warm down (7:00 pace) for 3.5 miles @ 5:59 m/m. Happy with the session overall, it's a stepping stone towards getting fit and after doing nothing for a week thats back to back hard runs. Will take tomorrow very easy (50% of a 12 & 4 double day).
Next week I'll probably aim to get the 12 x 400 in at 75 average and after tonight I'll be confident of nailling that. I managed 74 avge last time out but I'd be happy with 75's.
More bike gear arrived today - peddles, tri shoes, cleats & helmet to go with bib shorts and jersey. All I'm missing now is the bloody bike !!
Big month of May for me, get the hard work done and hopefully look to be race fit (sub 17 5k) by the end of the month. then it's time to crack on.
Big talk about the swim with one of the guys at work today. Going to be hard graft but looking forward to a fresh challenge. Still want to break 16 min 5k by the end of summer but nice to have some other things to get into.
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