BBQ 6km : 6,5,5,5 mins interval efforts
Only my 3rd BBQ run, my first as intervals and having to find the route for myself. This loop will be a regular, maybe twice a month, until I leave for Europe in late July. Almost always I will run as intervals. On 1 or 2 special days I'll go all out to post a time. It's a variety of surfaces with concrete (yuck), bitumen and plenty of dirt and hills (yum).
Today 6,5,5,5 minute efforts with 30 seconds float recovery. I got lost on the final 5 minute effort and also in a couple of spots. I had to do from memory as I ran out of people before half way. The run is a handicap. My handicap will be reset for next run so finding the route won't be so hard, as will cutting all the legal corners. Today 23:07...that's a fail. 22 mins is pass, 21 mins is credit, 20 mins is distinction for me (adjust for intervals). There were plenty out there I knew but only one other I help. Helen ran 27:44 by intervals (similar to me, longer recovery). Without intervals and flat out PB is low 25 mins. That's a credit for Helen adjusted for intervals and quicker than last week which was quicker than the week before.
Today 6,5,5,5 minute efforts with 30 seconds float recovery. I got lost on the final 5 minute effort and also in a couple of spots. I had to do from memory as I ran out of people before half way. The run is a handicap. My handicap will be reset for next run so finding the route won't be so hard, as will cutting all the legal corners. Today 23:07...that's a fail. 22 mins is pass, 21 mins is credit, 20 mins is distinction for me (adjust for intervals). There were plenty out there I knew but only one other I help. Helen ran 27:44 by intervals (similar to me, longer recovery). Without intervals and flat out PB is low 25 mins. That's a credit for Helen adjusted for intervals and quicker than last week which was quicker than the week before.
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