Running intervals 45:20 [4] 9.6 km (4:43 / km) +20m 4:40 / km
ahr:171 max:183 shoes: Asics
Sutton Harriers Lactate session
4 x 400m with 45s recovery after each:
1:17 - 155/172
1:21 - 166/174
1:20 - 165/177
1:21 - 167/179
Then after the final 45s recovery 1 x 2.4km: 9:12 - 177/183
Followed by another 4 x 400m with 45s after each:
1:25 - 167/178
1:24 - 166/177
1:25 - 168/179
1:22 - 169/178
Then after the final 45s recovery another 1 x 2.4km: 9:33 - 174/179
Followed by a final 4 x 400m with 45s after each:
1:26 - 165/175
1:22 - 167/179
1:22 - 168/177
1:22 - 167/181
Didn't push as hard as I could have tonight as I'd like to do well at the BNC on Saturday. However, I was feeling pretty knackered anyway so could have gone that much faster particularly on the 2.4k's.
Running warm up/down (Warm up) 20:00 [2] 3.0 km (6:40 / km) +5m 6:37 / km
shoes: Asics
Steady run to the school and then down to Oddicroft lane for the intervals sesh. Included some of the normal WU routine towards the end.
Running warm up/down (warm down) 15:00 [1] 2.0 km (7:30 / km) +15m 7:14 / km
shoes: Inov8 Flyroc 310
Steady run and jog back home from intervals.