run intervals 27:59 [5] 8.0 km (3:30 / km)
shoes: Asics 3000
4 x 2km at City Beach Oval, 5 minute recovery. Based on last week's session I set myself the target of 7 minutes per rep, which I thought would be pretty challenging given how windy it was, still I was pretty dark after doing the first rep in 7:11, and it felt hard. Fortunately, as with last week, it was just a symptom of inadequate warm-up, as I did the next 3 much better (although I had serious doubts about being able to do the 4th rep at the end of the second)
7:11
6:58
6:54
6:56
At that happy stage like early 2003, where I feel like I'm running pretty strongly and I'm expecting to improve every session.
Note
Oh well, so much for the gradual upward trend in training hours. Did 39 seconds less training in March than I did in Feb. Should have run those intervals tonight a bit slower :)
Big differences were that this month I wasn't forced to commute to work for 6 or seven consecutive workdays, and I really did get into a good routine after the 6hr rogaine. For someone who has hardly ever trained more than 4 times a week it's a bit weird to go 3 weeks without a rest day. Pleasingly, my knee feels better now than it did at the start of the month.
All that's left now is to gradually reintroduce some long stuff. Haven't done any since school started.
**EDIT** Looked at Tooms' log. Apparently we warmed up/cooled down slower than last week, so I got my time after all :)