50 min easy, 10 x 100m sprints

Date: Mon, Oct 10 (5:50pm)
Conditions: Mild with gentle breeze
Location: Gladesville, Hunters Hill, Tarban Creek Reserve
Session: 50 mins for 10.46km, ave HR 129 (HRM non-responsive for 7 mins). 10 x 100m (5 x 18s, 5 x 17s) ave HR 157 inc recoveries
Sleep: 8 hours, fairly ordinary.
Feeling: Tired during the day with some residual fatigue in the legs, seemed to okay during the run.

Headed out after work for the above mentioned session. Seemed to be shuffling along but sailed through the first 1km mark about 20 seconds quicker than I expected, and sailed through the 50 minutes at a fairly effortless 4:45 per km pace. No sign of impact in the legs, just a little tiredness.

Tried a number of different techniques through the first four of the 100m repeats, and it made no difference to the time. So, I just focussed on the goal posts at the other end and said to myself "just get your arse down there as fast as you can. I don't care how". This gave me 17 seconds for the last five - which saw the heart rate peak at 179 in the last rep. Good positive end to the session.