Midweek Ketchup : Long Intervals
Steve this week: Tuesday 6,5,4,3,2,1 minute intervals, included ups and downs. Wednesday 15km including strength hill up Mt Taylor. Thursday 5 x 3 minute intervals with 30 seconds recovery in 3:32/km average. That makes for a good week.
Of me: Similar to Steve, done on the grass 5 x 3 minute efforts with 30 seconds jog recovery during a long run of 75 minutes. An easier week for taper and recovery Puffing Billy. On average exactly 120km/week+ for 2015 thus far including taper weeks.
Keith 6,5,4,3,2,1 minute efforts, 5 x 100m strides as warm up as well as jogging. All Keith's efforts were quicker than last week. Down to 108km last 7 days, building up again next week.
Next session: Saturday 4 x 2500m efforts with 150-200 metres jog recovery done at maximum threshold.
Of me: Similar to Steve, done on the grass 5 x 3 minute efforts with 30 seconds jog recovery during a long run of 75 minutes. An easier week for taper and recovery Puffing Billy. On average exactly 120km/week+ for 2015 thus far including taper weeks.
Keith 6,5,4,3,2,1 minute efforts, 5 x 100m strides as warm up as well as jogging. All Keith's efforts were quicker than last week. Down to 108km last 7 days, building up again next week.
Next session: Saturday 4 x 2500m efforts with 150-200 metres jog recovery done at maximum threshold.
Comments