Running tempo (road/xc) 59:31 [3] 11.0 km (5:25 / km)
ahr:155 max:177 (injured)
Multi-Day Training Day 77, 1 mile reps, faster each time.
Had this silly idea to add this new element to my training, idiot. Got drawn in by the Strava comp to do a mile PR and thought it was about time I started doing some sort of speed work.
Found a 3km segment near to my house that had a mostly flat mile in it (as flat as one can get around here - still waiting for them to finish the new track down at the local sports centre) and the plan was to run it 4 times by HR, the mile sections around 155, 160, 165, 170 and the rest at 150. I actually ran it 3 times, around 155, 162, 170, the third with a sprint finish.
The positive is that I did actually manage to run fast (for me), 3:48/km at one point, albeit downhill. 4:08 for the best km and 4:16/km for the best mile (6:51). Not a bad starting point for speed work but the problem is that my left-side problem has properly flared up again. Now I need to go and repair myself if I want any chance of running again tomorrow.
Miles...
1: 7:40
2. 7:30
3. 6:50