Trails/Road warm up/down 17:42 [2] 3.22 km (5:30 / km) +12m 5:24 / km
ahr:132 max:163 slept:6.0 shoes: Mizuno Wave Rider 16
Not a great nights sleep, strange dream about being chased by bikers, might have something to do with Episodes of Liberty City that i've been playing on GTAIV.
Had a quick stop at the post office in Castleisland, needed a couple of stamps, one for a card to Australia to send to my sister, and the other for my latest TUE application.
3 laps of the outside with usual training parter, followed by 2 of the inside with strides on the straight bits. Took off my tracksuit pants once warmed up, decided to do a session in December wearing shorts, feeling brave, but it has been mild.
Track intervals 14:29 [5] 3.67 km (3:57 / km)
ahr:160 max:183 shoes: Nike Lunaracer+
3 * 1km with 90 second recovery
Was going to be a tough session, but 3 reps is grand mentally which suits me.
3.07
3.09
3.09
Target time was 3.07 so hit the first km spot on, but did myself no favours with a fast 1st lap. Was more conservative on the opening 400 of the 2nd km, only taking the lead after around 350m. 2 seconds slower though overall. Then on the last I lead from the start, not as fast a first lap as the 1st km, but lost time in the last 400.
The running was hard, targets had to be achieved. Felt like I upped the ante over the last 400m but this wasn't reflected in the times, but on a positive note if I hadn't then the times would be worse. Happy enough with the running, showing improvement. Training partner is also improving which can only push me more.
Think I need to pace the first lap better in future in order to have more for the last. My 600 times for the 2nd two kms were 1.54 and 1.52, 1.52 on the last km, yet I finished with the same time, so lost 2 seconds more in the last 400. Will aim to do better next time.
A proper tempo session is on the agenda soon, but not sure if it'll be next week as I'll be focusind on the X country.