6 PM
Run warm up/down 8:13 [1] 1.24 km (6:38 / km)
ahr:122 max:133
Jog to the start of the training session tonight with Keswick AC. Was meant to be hills but it changed so just had to make do.
Run intervals 10:00 [4] 2.37 km (4:13 / km)
ahr:131 max:141
1st lot of 10 mins on the flat running hard down the road then jogging back. Was a bit confusing to start with but then settled into it. WAs running above LTP for the hard sections then back down to LT for the easy sections.
Run intervals 10:00 [4] 1.88 km (5:19 / km)
ahr:140 max:161
2nd lot of 10 mins, flat then steep uphill. Was hard going up the hill but pushed through and kept going. Running at LTP up the hill and LT back down the hill.
Run intervals 10:00 [4] 1.7 km (5:53 / km)
ahr:140 max:158
3rd lot of 10 mins, steep up hill then flat. Was very hard having to go up the hill at the start but i felt good and really made me much. Was going at above LTP up the hill then just above LT back down.
Run intervals 10:00 [4] 1.41 km (7:06 / km)
ahr:149 max:163
4th lot of 10 mins, up a set of steps then back down the road. The steps were very small so really interrupted my natural stride pattern but was good as it made you step in really small steps. Was going just below LTP on the steps then just above LT on the way back down.