5000m Paced Track Intervals : 6 x 300m

The weather cold and windy again. It's hard to get track sets done in these conditions without getting injured. I had a good warm up and warm down, wore tights, thermal and fleece top and fleece gloves.

The set followed on from yesterday and the 35-75 second power hills. Today the set: 40 minutes run warm up, 4 x 100m strides (19,17,16,15 seconds), 6 x 300m efforts with 100m jog in 30 seconds (55,57,56,56,56,55), long warm down, 16km all up. I was aiming for 57 seconds or better (5000m pace), ran relaxed without straining.

It's 3 weeks until I take a break from work and 4 weeks until I head over to Europe to continue this strength / power build up phase. I'm really looking forward to leaving this winter weather behind. When I return in August the weather and available daylight will be much better.

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