Track Session : 5 x 400m at 1500m pace
16km this morning was all I needed to do for the day. Late afternoon I looked at the spikes I bought a year ago and decided they needed some 'wearing in'.
The set: 2km warm up including 5 x 100m (19,18,17,16,15) with jog back recovery, 5 x 400m (72,72,72,72,69) with 90 seconds recovery when pulse was below 120bpm, 1km warm down. I didn't push either the strides or the 400s, no point two days out from a 10000m race. No damage done, the spikes felt OK and I set a low benchmark for similar sets in coming weeks.
I hardly need to run tomorrow, something between 5-10km depending on how I feel and how much I eat this evening. I'll be sitting on 130km last 7 days in the 10000m. Weather forecast doesn't look good. It could get stormed out so I'll just see what happens. Storm brewing now, hail last evening.
The set: 2km warm up including 5 x 100m (19,18,17,16,15) with jog back recovery, 5 x 400m (72,72,72,72,69) with 90 seconds recovery when pulse was below 120bpm, 1km warm down. I didn't push either the strides or the 400s, no point two days out from a 10000m race. No damage done, the spikes felt OK and I set a low benchmark for similar sets in coming weeks.
I hardly need to run tomorrow, something between 5-10km depending on how I feel and how much I eat this evening. I'll be sitting on 130km last 7 days in the 10000m. Weather forecast doesn't look good. It could get stormed out so I'll just see what happens. Storm brewing now, hail last evening.
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