1st May
New month new start! 4 x mile tonight with DC, Ian T & Dan the new guy. Great session to nail and knowing the the legs would be very tired was always going to be interesting to see what pace the legs could handle.
Quick warm up of strides and stretching then off to the start on the streets.
First mile down the hill just settling in. Legs don't feel like pushing hard but breathing is very controlled. 5.20 for the rep and feel pretty good.
Second mile follow DC & Ian from firestation to Needlingworth stores. Pick up towards end but steady at 5.22. Legs feel like the can't push past tempo effort but on the whole feel pretty comfortable.
Third mile I push the pace. Like this rep from the corner shop to firestation as the last 600m doesn't feel too far. Run with DC and Ian T pushes way ahead over last 500m. 5.15 for the mile and feel better than the second one.
Last rep I push hard for first 6-800m, probably just over 2.30 pace. Ian bangs the last 600m in and DC pushes on with me struggling as legs start tiring. 5.13 for the mile and I have done my fair share of the pace work !!
Roughly 5.18/mm avge for the 4 miles so very hapy with that on tired legs. Avge of 5.08 for this last time when feeling very fresh so a good sign for Mondays race!
Picked up my trophy for club champion in the pub afterwards, happy days my mantle peice was missing that :) Going to have big competition this year - pah bring it on. I am not planning on fucking about anymore time to rip up some tarmac !!
Quick warm up of strides and stretching then off to the start on the streets.
First mile down the hill just settling in. Legs don't feel like pushing hard but breathing is very controlled. 5.20 for the rep and feel pretty good.
Second mile follow DC & Ian from firestation to Needlingworth stores. Pick up towards end but steady at 5.22. Legs feel like the can't push past tempo effort but on the whole feel pretty comfortable.
Third mile I push the pace. Like this rep from the corner shop to firestation as the last 600m doesn't feel too far. Run with DC and Ian T pushes way ahead over last 500m. 5.15 for the mile and feel better than the second one.
Last rep I push hard for first 6-800m, probably just over 2.30 pace. Ian bangs the last 600m in and DC pushes on with me struggling as legs start tiring. 5.13 for the mile and I have done my fair share of the pace work !!
Roughly 5.18/mm avge for the 4 miles so very hapy with that on tired legs. Avge of 5.08 for this last time when feeling very fresh so a good sign for Mondays race!
Picked up my trophy for club champion in the pub afterwards, happy days my mantle peice was missing that :) Going to have big competition this year - pah bring it on. I am not planning on fucking about anymore time to rip up some tarmac !!
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