Intervals

I’ve switched to doing these late morning now the clocks have gone back. Overall pleased with the performance – definitely not easy but it’s not supposed to be and seem to be on track for a decent sub-40 performance in a little over three weeks time.

Didn’t quite mean for this to be 12 miles in total – had forgotten that with 6 miles of effort, plus recoveries and warm-up/warm-down, it would all add up.

5 min jog recovery after 2 miles, 3 min jog recovery after 1 mile repeats. Given my 10K time at the weekend I’ve revised my goal to 39:30. Was a bit unsure how the legs would feel but they coped well and everything felt decent. I’m pleased with the consistency of the splits.

Last interval slightly hampered by some little shits who thought it was funny to run in front of me, but thankfully a City of London employee dealt with them fairly promptly.

First time doing shorter intervals. Hard work! Not as consistent as I’d have liked – was tough to judge pace as the back straight was very windy. Still, not bad for first attempt and plenty to work on.

First session from a McMillan training plan that will hopefully see me go sub-40. Sessions are run at goal 10K pace, and build up to 3×2 miles. Pleased with this session, felt tough but manageable despite strong breeze on home straight.

Quite hard work on tired legs and in rather blustery, wet conditions. Thought it was meant to be summer still!?

Pleased with this performance. Legs felt a bit tired and it was windy on the back straight but managed an average of 3:49 per km, much faster than I’ve managed this session before.

Despite tired legs from the 12 miler yesterday, and a strong wind on the home straight, really pleased with the pace I managed for these. All intervals were within a second of each other too! Definitely one of my best ever track sessions.