I did a simple rinse and repeat of last week's runs this week, and managed to up the intensity but Thursday's KM intervals were hard going!
I think that's going to be a weekly run to not necessarily look forward to going forwards, they are just tough me thinks!
Tuesday - 400 M intervals
I hit the track and did a total of 6 by 400 at 4.00, or just under and then 3 by 200 as fast as I could, this felt OK, I was feeling it by the end of the final 400, but still good, but this was enough, sustainable I think going forwards!
Friday - 1K intervals
I'd planned to head out early at 6.30 but I was knackered when I woke up, so I ate some breakfast and headed out around 10.00 - it was getting hot and I was still tired, but I got this in which is a win.
I did 1.4Ks initially just because that's where the next natural walk break in the route happened, then 1K and then 600M to finish, that last 600 I was ready to quit, but I kept going, although I did have to slow down.
What's interesting is you can see from my HR that it's saying 'nope, that's your limit, mate!'
The pace here was around 4.1Ks/ minute, slightly faster for the first session, I think that's why I was hanging for the last session!
These are just tough!
Sunday - 10Ks easy - harder
I upped the intensity a little from last week, opting for an easy first 4Ks with my HR in the aerobic zone - up to 149 BPM for me, and then after 4Ks I upped that to mid 50s, peaking at just over 160 for a while, and then mellowing out for the last 1.5Ks, all in I did this 1 minute quicker than last week which is fine, and it was easy enough going!
One thing that made this slightly more difficult is that I did a good 10K walk the day before, with an 18K step day, so my legs were a tad tired after that, so I'm a bit beat now!
Next week's plans...
I'm going to carry on with this double interval then long run, I think one more week of this will work for me, busy week next week so I don't want to change too much!