Intervals intervals 21:00 [5] 4.0 km (5:15 / km)
ahr:158 max:176 shoes: Asics Gel Landreth 3
FVO intervals around the uni loch.
Easy session tonight. 2 sets of 5 x 60 on / 60 off, 3 mins between sets. Given the reduced number of reps, I thought that I should run harder than I would have had it been a full set; my idea was to push at 45s/rep pace and then hang on. Fine, but I wasn't quite as nippy as I was, say, three weeks ago, so I was really just running at 60s/rep pace anyway! I was toiling towards the end of each rep in the second set, too, so I think I've lost a wee bit of speed endurance as a result of my lazy last few weeks.
Looking at the rep distances, my first two were the shortest, which probably speaks volumes for the value of doing drills beforehand (I didn't!). Rep distances were also more variable in the second set, when my legs were tiring. Borne out by the fact that I got my HR highest at the final set of the first rep, when the legs were still able to perform.
All this techno geekery is great, but really it's just telling me - work harder and faster!!!
Running warm up/down 21:35 [2] 3.2 km (6:45 / km)
ahr:133 shoes: Asics Gel Landreth 3
Steady run out to the intervals session - too late to do the drills, again - and then a very easy jog off afterwards.
We don't seem to do the comedy sprints any more... next week at the track!