Mid-Week Update

This being a recovery week the number of efforts scheduled for Tuesday's and Thursday's speed sessions were cut back from previous weeks with 9 x 400m @ 3k pace (01:27 - 01:30) on Tuesday and 3 x 1 mile @ 10k pace (06:18) on Thursday. The recovery run on Wednesday morning (less than 12 hours after Tuesday evenings intervals) was certainly on tired achy legs. However despite nearly turning over and ignoring the 0530hrs alarm this morning I put in a decent enough mile interval session on the straight road. The speed sessions went as follows:- (time, start HR, Avg HR, end HR) Tues 4th Mar 9 x 400m (3 min max recoveries) 01:23 - 122, 143,159 01:25 - 129, 143, 163 01:24 - 126, 153, 166 01:24 - 129, 153, 167 01:24 - 119, 150, 163 (took longer recovery chatting to another runner) 01:25 - 123, 151, 164 01:24 - 128, 159, 166 01:25 - 126, 154, 167 01:23 - 127, 158, 167. Thur 6th Mar 3 x 1 mile (2 min recoveries - walk) 06:17 - 130, 151, 156 06:09 - 108, 156, 162 06:04 - 112, 158, 167 (target 5k pace) Wed 5th Mar 8.6 Miles @ 01:13:01 (08:29 pace @ 122 HR) Tired Legs As for those of you placing bets on me beating Thomas in Sundays Ballycotton 10 - don't hold your breath. My form may be improving but not that quickly.