16M double; recovery run & 2K rep session
5M am recovery run at ~8.15min/M with pack
11M pm incl 4x2K reps at 5.08-5.10min/M off 2 min jog recovery
I ran with company today. It was nice. Yasmin and I ran in to work together. She threw in some fartlek to add to the interest. And I was still on time for an 8.30 start to clinic.
My evening session was designed by Shaun and fitted well with my plans for the day. He, Danny and I met up at Regent's Park and used the Inner Circle for some 2K reps. The loop is 1K pretty much exactly and has no roads crossing the pavement, leaving only pedestrians and dogs to worry about.
We hit the reps at a good, even speed - between 5.08 and 5.10 mile pace. Pretty respectable given the need to weave a fair bit to avoid obstructions and the fact that there's a bit of undulation. The recovery or 2 mins jog worked well. A quality session I'd say. I sandwiched the reps between a couple of 2.5 mile recovery runs, making the total session about 11 miles.
No niggles. 10 mile race on Sunday. Looking forward to it.
Subscribe to:
Post Comments (Atom)
Posts
No comments:
Post a Comment