15M double; recovery run & surge session
7M am recovery run
8M pm incl 20min surge session
I wanted to squeeze in another bit of speed this week but wasn't sure of the best timing. I delayed my first session until yesterday (and it was a HARD one). And I'm running a (short) cross-country race on Saturday.
So I ran the 20 minute surge session again (the one I did a few weeks ago for the first time with Danny). I ran it under the floodlights at the track so I could see where I was putting my feet. And ran 90-90-60-60-60-60-30-30-30-30-15-15-15-15 surges. It's a good compromise session to use in weeks I can't fit in my normal pattern.
My legs were surprisingly up for it after yesterday.
7M am recovery run
8M pm incl 20min surge session
I wanted to squeeze in another bit of speed this week but wasn't sure of the best timing. I delayed my first session until yesterday (and it was a HARD one). And I'm running a (short) cross-country race on Saturday.
So I ran the 20 minute surge session again (the one I did a few weeks ago for the first time with Danny). I ran it under the floodlights at the track so I could see where I was putting my feet. And ran 90-90-60-60-60-60-30-30-30-30-15-15-15-15 surges. It's a good compromise session to use in weeks I can't fit in my normal pattern.
My legs were surprisingly up for it after yesterday.
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