Running intervals 1:05:10 [3] 10.2 km (6:23 / km)
ahr:155 max:184 (injured)
Thought I would try and continue with training and see how the knee would feel with a slightly faster session.
- 14 minute Warm up on the grass inside the track, so I was reducing the amount of hard contact surfaces.
- 3 x 1K reps original plan was at almost full effort, but had a few other ideas in mind 1. don't put too much in that my knee hates me and 2. try and work on staying even paced and starting slower and building in speed.
I think it was pretty successful as the knee didn't have any problems and my pace was very even and maintained the whole time and I still managed to get average of 3.55 pace for each of the reps.
Recovery of 4 minutes between each 1k rep.
- 5 minute walk recovery with mum before second part of session.
- 10 x 100m, again original plan was standing sprints... but knew being faster it may be more problematic so started them as stride outs, after a couple the knee still felt pretty good so alternated between sprints and stride outs.
- 10 warm down reverse around the grass inside the track.
Overall feel good, Knee although not 100% felt very good compared to Tuesday and Sunday, the ice and compression brace might be helping.
Energy levels were also a lot higher, even at 3.55 pace was feeling very easy and heart rate never got above 185 which is quite a bit lower than usual.
Chaotic weekend coming as I have an exam on Friday, Saturday and Monday, trip to finish sorting out and training to continue with.