Roadie (Commute) 18:17 8.24 km (27.0 kph) +29m ahr:148 max:178
Commute to work from Shenton Park. I spotted tRickyasaurus and waved in a mildy crazy manner. He noticed me! Although I couldn't tell that at the time.
Roadie (Commute) 18:39 8.53 km (27.4 kph) +25m ahr:141 max:170
Commute to Shenton Park. Legs a bit sore still from Thursday. I wonder what they will feel like at running?
Running intervals 40:23 8.32 km (4:51 / km) +9m4:50 / km ahr:166 max:185
Back to running and about time too. 10x400m@AT with 200m jog recovery.
I figured out that my pace of 1:21 for 300m equated to....
121/3=about 40 per 100m so that meant 1:20+40 so 2:00 minutes for 400m.
Took off with Liz and Jad and Juffy. Tried to keep with Liz and managed it but had a look at the watch and noticed I was way too fast. Hmm something wasn't right. I quickly twigged it was my maths!
So for the next rep, I decided to try to hold onto Liz and see what happened. Once the end of the lap came round, I was still right on her tail and felt like I had run within myself. So on the next lap, I decided to ignore the people around me and go a pace I thought I could hold and was at my AT. Sure enough, I overtook Jade and Liz and finished the lap several metres in front.
This was a great feeling but also a very weird feeling. I've never been able to match Liz or any other regular runner for that matter and here I was doing it without the need to thrash myself.
I kept up a reasonably consistent pace although not quite up the required standard. I guess not running with the group for a few weeks has taken the edge of my pace meter? However, it wouldn't explain my very consistent 300m intervals on the Monday just gone. Regardless, I did ok up until the last 3 when I started to feel some fatigue creeping in. I smashed the 10th on going at AT for the 1st hundred and then slowly upping the pace until the end.
Just worked out that the average pace of all those was 4:17min/k. 8-o
Well, if can get within 15s/k of that, I'll be a very happy chappy come the GCTT.