Tuesday - it must be intervals

Up just after 5:20 to head down to Rotary Park for 10 x 600s (with 1 min jog recovery). It was dark and cool, about 13 at home and 12 at the track

Got through a 4.15km warm up in 20:28. Mister G turned up about half way through this, and had the pleasure of watching me do my 100 metre strides and some stretches. During this, he reminded me again that it was my fault he was there.

Times were as follows:

600m @ 2:19, 1:03 jog for 174m
600m @ 2:24, 56s jog for 178m
600m @ 2:20, 55s jog for 161m
600m @ 2:24, 56sjog for 158m
600m @ 2:20, 56s jog for 164m
600m @ 2:20, 59s jog for 165m
600m @ 2:18, 59s jog for 162m
600m @ 2:17, 59s jog for 152m
600m @ 2:18, 1:01 jog for 141m
600m @ 2:13

Rounded the session off with 4.15k in 19:32.

That gives a 3:52 per km average for the intervals, which is a bit slower than I thought and on a little reflection a bit disappointing - those two 2:24s were bad. Still, I felt pretty good through session (though, looking at the times, no wonder) and was able to find a bit more speed towards the end as I got a feel for the speed. I was sub 3:50 per km pace for the last five, and I should definitely be under that for the session, closer to 5km pace.

Another interesting aspect of the session was that it was aerobic until about rep 6 or 7. Mister G and I had a bit of a chat about that - I guess the idea is that you start to feel more comfortable at your 5k (or thereabouts) pace.

Oh well, it's done.