Short and fast

Nasty little session tonight, the dreaded two sets of 600-400-300-200 with 1 minute between the reps, 5 minutes between the sets. Nowhere to hide on these, it's just shut up and get on with it.

Set myself some fairly ambitious targets that I got pretty close to. We did this session exactly a month ago - I was initially disappointed with the session but on comparing the times was pretty pleased with the improvement. It's worth noting the grass was quite wet and I was conscious of slipping on the bends.

Comparative times were as follows:

Thu, 16/02/06			Thu, 16/03/06
Time	Distance	Pace	Time	Distance	Pace
00:01:57	600	03:15	00:01:52	600	03:07
00:01:12	400	03:00	00:01:10	400	02:55
00:00:52	300	02:53	00:00:50	300	02:47
00:00:33	200	02:45	00:00:30	200	02:30
00:01:59	600	03:18	00:01:52	600	03:07
00:01:16	400	03:10	00:01:11	400	02:58
00:00:52	300	02:53	00:00:51	300	02:50
00:00:31	200	02:35	00:00:31	200	02:35
00:09:12	3000	03:04	00:08:47	3000	02:56

Nice to find 25 seconds across the session. I was hoping to sneak under 1:50 for the 600, 70 for the 400, 50 for the 300 and 30 for the 200, but it wasn't to be, but the improvement is great. Outright speed isn't improved, but 'speed endurance' is better, as shown with the big improvements in the 600 metre times, and that I was able to back up so convincingly.

On the way, bought myself a pair of long Skins, in black. Wearing them now, in fact. Very comfortable. Hopefully they'll help with recovery.

Off to another running camp tomorrow. With a bit of luck I'll get a big boost from that like I did last time. That should set me up nicely for a breakthrough 10k at Canberra on April 8.