Pretty solid interval session Tuesday. 9x 400m @ 5K pace, goal split time is 1:36, got all of them done under 1:33...
1:31.1
1:31.8
1:31.4
1:33.2
1:29.4
1:32.3
1:29.6
1:32.5
1:29.7
Average heart rate stayed under 150 for the first 6 then 151, 153 and 156 for the last three. I'll take that. Now I need to convince my mind that I can hold that kind of pace for 20 minutes, or a 5K... Good luck with that buddy
As I said, Tuesday was a holiday for us so I got that session done around 8 am, when the sky was kinda cloudy but still nice. It started raining around noon and kept raining all afternoon. I still had in my mind to get a run in with my boys.
I reminded them of it around dinner time and to my surprise, they agreed to come and run. We got a 2K done in 9:57 with most of the first kilometer of it led by my 10yo. I had to remind him not to slow down during the second kilometer but he still had plenty of juice left for a great kick at the end. Hoping to run another 2K tomorrow, on my rest day, but what's 2 km with my son, right?
For today's run, a 40 minutes progression, I started it at my usual easy pace (5:30/km or 8:50/mile) then cut 15 seconds per km at every kilometer. That way, I was aiming for 5:30, 5:15, 5:00, 4:45, 4:30, 4:15 and 4:00 before finishing it out with the rest of the time back at an easy pace (was going to be about 6:30 left). Here's how it worked out during the run, times for every kilometer:
5:30.3
5:11.6
4:55.4
4:41.0
4:28.5
4:14.7
3:58.1
I'd say I pretty much nailed it, VERY happy with it. Wasn't easy though, took some talking to myself during the first couple kilometers, then again, some VERY big talking to myself in the last couple hard kilometers. Happy to see I was able to get that 7th kilometer in under 4 minutes with the HR maxing out at 158. Again, gotta convince my mind that I got enough of that juice in my legs to last 5 km...
FM