19M double; recovery run & surge session
7M am recovery run at ~7.00min/M
12M pm incl 20 minute surge session
Another good Thursday session at Regents Park tonight with Danny and Tom. Danny prescribed his Saturday morning favourite from Oz - a twenty minute surge session alternating 1K rep pace (a bit over 3.00min/K pace) with cruising pace of ~6.00-6.30min/M. The surges lasted 90s-90s-60s-60s-60s-60s-30s-30s-30s-30s-15s-15s-15s-15s with each one followed by the same length section at cruising pace. It sounded ok before we started. And even felt ok at half way (after the second 60s section). But then the lactate levels rose and the misery started. It was pretty brutal by the end.
All a bit different from my nice gentle tootle in to work in the morning.
7M am recovery run at ~7.00min/M
12M pm incl 20 minute surge session
Another good Thursday session at Regents Park tonight with Danny and Tom. Danny prescribed his Saturday morning favourite from Oz - a twenty minute surge session alternating 1K rep pace (a bit over 3.00min/K pace) with cruising pace of ~6.00-6.30min/M. The surges lasted 90s-90s-60s-60s-60s-60s-30s-30s-30s-30s-15s-15s-15s-15s with each one followed by the same length section at cruising pace. It sounded ok before we started. And even felt ok at half way (after the second 60s section). But then the lactate levels rose and the misery started. It was pretty brutal by the end.
All a bit different from my nice gentle tootle in to work in the morning.
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