Three by Two, One by One

Must admit I'm feeling it a bit at the moment, and looking forward to next week's easy schedule in the lead up to City 2 Surf. Hit Centennial Park at about 5:45 to a fresh breeze coming out of the south west, making my hated stretch down Ronaldson Road into the wind. Joy.

Session tonight was 3 x 2k (4 min jog recovery), 1k.

Got through a very ordinary warm up of 4.76km in 24:29 (ave HR 134, a bit high), and felt like there was simply no way I was going to rustle up any pace faster than about 5:10 per km. Felt even worse through the drills, although the run throughs seemed to come along okay.

So, down to business. It's a pretty big pack on Thursday night, and it does become a bit of a race, which helps a lot. I just wanted to go through just outside 10k pace for the first 2k, bit quicker for the second, really put in for the third, and then belt the last km. Reps went:
7:24
7:20
7:07 (3:29 for the second km)
3:25 for the 1km. Ave HR through the session, excluding the recoveries, was 156 - 161 over the last two intervals, just north of 175 at the end of both.

Easy Tiger, nursing a strained calf, dragged me through the back half of the second rep and the 1k, giving me a couple of little tips as we went, and helped drag more speed out of me than I would have by myself (field thinned a lot for the last two reps). Dip of the lid for that and the lift to Rozelle. Cheers!

Bit of a rush at the finish (longish session), going through only 1.95k in 9:50 (ave HR 126). Had a stretch on catching up with the Run Club crew at King Georges oval.

Positive session after a horrid warm up, which is always good.