15M double; recovery run & surge session
7M am recovery run at ~6.45min/M
8M pm pyramid surge session with 400-800-1K-2K-1K-800-400 hard
I seem almost unaffected by my core session last night, which is a relief after the fuss my muscles made last week.
So my evening session was pretty solid. I slightly adapted the surge session I ran last Tuesday to make it fit with the length of my route home and to fit with the hills etc. I warmed up for a couple of miles and then alternated hard running (for 400-800-1K-2K-1K-800-400) with steady running (at about 6.30min/M pace) for the same distance. I like the feel of the session, it gets my legs moving nicely but has long enough segments to also give me a time to find a rhythm and the steady running recovery means that it feels a bit more like a race.
7M am recovery run at ~6.45min/M
8M pm pyramid surge session with 400-800-1K-2K-1K-800-400 hard
I seem almost unaffected by my core session last night, which is a relief after the fuss my muscles made last week.
So my evening session was pretty solid. I slightly adapted the surge session I ran last Tuesday to make it fit with the length of my route home and to fit with the hills etc. I warmed up for a couple of miles and then alternated hard running (for 400-800-1K-2K-1K-800-400) with steady running (at about 6.30min/M pace) for the same distance. I like the feel of the session, it gets my legs moving nicely but has long enough segments to also give me a time to find a rhythm and the steady running recovery means that it feels a bit more like a race.
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