This evening I headed out with the MTG to do the 10km dog leg loop around the bay plus 4 x 1km reps with 200m recovery. It was a smaller group this week but the ever faithful Bernie and Bec turned up to keep me company :-) After about a 3km warm up we did our reps around Timbrel park. I quite like these reps... the loop seems easy to break up into sections and is over before you know it. My plan was to not push it and do my reps at 5min/km pace becuase I did my reps yesterday. Steve announced he would do about 4:50 pace... so I thought that sounded about right. We headed off and Bec extended the lead as she is getting her fitness back... she was about 10sec in front so my plan became to keep her at a constant distance. It was good having her there in front... I just concentrated on keeping the same cadence as her... I got to knoe those orange and grey sneakers well! So we managed to run all of our reps faster each time and I felt pretty relaxed. I ran 4:41, 4:39, 4:38 and 4:35. The last rep I worked hard trying to catch her but she was obviously also putting in a bit of extra effort. It is so much easier having friends to spur you on. After the strides we still had about 7km to run.... the legs felt a bit jelly like and I was thirsty- so needless to say the second half felt a harder, although chatting to Wayne (JD) passed the time beautifully! It also pays to complain from time to time.... I was whinging about not being able to quite stretch the outer bit of my hammie when psuedo physio to the stars Bec showed me a great stretch that hit the spot!! We also bumped into wild thing on the return stretch of the bay... looking fitter and faster!
We finished 14.7km in 1hr 23mins and I felt really satisfied! I love the feeling when you have worked hard and you feel pooped but content and happy. So I have put on the skins and am hoping for a similar outcome to Sunday where my legs feel fresh in the morning.
Time: 1hr 23mins
Reps: 4:41, 4:39, 4:38, 4:35
Average pace for total distance: 5:40/km
Mood: Pooped and content
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3 comments:
What a great session Kit. You have certainly come back from your injury well - fingers crossed, I can do the same :-)
Great to see you're still finding time for mid-week long runs Kit. Wish I was as disciplined as you.
Thanks again for all your positive thoughts about my training lately. They've helped a huge deal :)
Great workout Kit - 7k's after intervals sounds about 5k too far for me :-)
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