Running36:35 7.53 km (4:51 / km) +36m4:45 / km ahr:129 max:169
Running31:54 7.91 km (4:02 / km) ahr:158 max:182
3 laps sustained (~2.1km) [2 mins], 8 x 1 lap (~690m) [1 min]
6.20, 1.57, 1.57, 1.56, 1.57, 1.57, 1.55, 1.56, 1.54
Felt good tonight - possibly because the session was a bit more my type of work, but probably also because of shifting the gym to Monday. The compromise I have made with myself is that I will shift my S&C/gym work to Monday, Wednesday and Friday. I will do a full session including a heavy lift on Wednesday, a shortened session without a heavy lift on Monday and a short body weight session on a Friday. I'd rather do two heavy type lifts each week, but I can't see a way of scheduling that without impacting on the Tuesday session - which I think is important. Hopefully adding something short on a Friday will keep the volume of conditioning at a level that I will still see the main benefit of increased robustness, which is what I am seeking..
Sessions on this road loop are a bit more like fartlek than those on the track with more changes in speed during the rep.
Running26:45 5.01 km (5:20 / km) +58m5:03 / km ahr:152 max:165