7 PM
Run warm up/down 25:26 [3] 5.23 km (4:52 / km) +15m 4:48 / km
the coach took the warm up out tonight - clearly fancying a wee run himself. the pace started at 5.38 for the first km (nice and slow), then with numerous surges from the group of about 20 lads, we ended up running, 5min then 430 then 420 - warm up swiftly becoming a tempo...
keeping up, just about okay (got a bit dropped when they upped the pace to 415s but thats just inevitable.)
Run tempo (fartlek) 20:59 [3] 4.61 km (4:33 / km)
ahr:172 max:195
2mins, 50" rec
3mins, 1min20" rec
5mins, 2mins rec
3mins "
2mins "
Managed to keep each rep under 4min/km which is positive. was hanging around the 3.50 mark which is my aim 5km pace. couldn't quite hold it that fast for the 5min interval but gave it a good go!
know where I can improve etc.
really good session.
Run warm up/down 14:50 [3] 2.51 km (5:55 / km) +10m 5:48 / km
jog home. legs hurting. post-race type of hurt from the hills.