4 x 1k intervals
4.5k warm up at 4.30 pace - ran from Newtown to Haberfield (CR 5K marker).
Today's session called for 4 x 1k intervals with 90 sec standing recovery. Ran intervals between Cr 5 and CR4 marker then CR4, CR3 and return.
1. 3.33
2. 3.27
3. 3.19 - Saw Glenn Guzzo so sped up !!
4. 3.33
Average pace 3.28 - not bad. A bit too fast in 3rd k saw me blow out a bit in the last - although it felt at about the same effort ? Form was beginning to go wobbly in the last rep but hung on.
Done. In the bag. Not much more to say.
4.5 k slow jog home.
Total 13k.
2 comments:
A nice set of numbers 26miles. I'm thinking 3:25s are possible. You have enough speed for a sub-3. Good luck!
Next time you see GG, you'll just breeze past him!
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