Running warm up/down 21:48 3.18 km (6:51 / km) +123m 5:45 / km
ahr:106 max:139 shoes: new saucony
warming up around the track. very heavy legs.
Running intervals 19:10 3.7 km (5:11 / km) +44m 4:53 / km
ahr:148 max:181 shoes: new saucony
so glad i did this in the end. was feeling tired and heavy mid afternoon so seriously thought about going home. but stayed on and instead of 12x200 continuous i did 2 sets of 4. missed the 2 middle ones and 2 end ones. 200 jog inbetween.
really got the legs turning over. was around 34 for most but hard to tell as couldnt stop watch in time always and also running wide as started at back often. but all +/- 2 seconds. not sure i would have managed 12 continuous but didnt do any kick to the line as conscious saturday is not far away and i started the session feeling tired.
think the legs really picked up from this. or maybe its psychological. all prep done for saturday now. 2 very good track sessions this week. i can run ive just got to get the head in the right place.
Running warm up/down 28:49 4.67 km (6:10 / km) +88m 5:38 / km
ahr:130 max:140 shoes: new saucony
home alone as henry had his bike. slow but happy.