Four runs this week, and very pleased:
Two interval sessions, a personal best in the Park Run and I made it out for the first time in ages for a 12K 'long' run, this morning.
I track most of my runs with Garmin, which auto uploads to Strava.
Weekly running summary:
- Total kilometers this week: 27
- No. of runs: 4
Tuesday's Run - 6Ks of treadmill intervals
It was windy so I opted for my standard 400 meter intervals on the treadmill. The first two I count as a warm up and then 400 Metre intervals with 300 recovery as follows:
- 15.5 KPH
- 15.5 KPH
- 16 KPH
- 16 KPH
- 16.5 KPK
- 17 KPH
The 17 was a bit out there i thought, but I felt fine!
Thursday's Run: shorter intervals
A track session, nice and short because this is my second interval session of the week. I did 4* 200s and then 2* 100s, at something like 95% effort!
Saturday's Run: Park Run!
Personal best today.... by 4 seconds, 20.49, so my time is coming down. NB this is partly because I started nearer the front than usual, bit of a no-brainer way of improving yer time!
However it was a little windy and the surface wasn't that great, so there's more.
The intervals have been working, I felt faster while running with ease!
Sunday's Run: 12K long run
It was raining and windy, but warm, so good for an out run. I set out to do the 10K I did at New Year, but thanks to missing a left turn on the way back, I ended up 3Ks from home at the end, so had to add on this little extra...
I literally ended up at the furthest point possible from home, almost to the individual step. OOPS!
Legs feel a bit shot.
Next week's plans
Rinse and repeat, toying with idea of doing a local 10K race next Sunday, we'll see!