Running
Easy recovery run
Legs felt quite stiff this morning after the 10K, but felt good to stretch them out on a gentle run today.
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Last easy run before 10K race
Easy run with 11 × 13s hill sprints
Forgot to start my hill sprints workout on the watch, so had to do these based on landmarks (hence to slightly longer than usual time) and count the reps (hence 11 instead of 10!)
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Easy run on tired legs
Intervals (6×1000m @ ~6:22 pace)
Legs felt a little tired today, not surprising really given my biggest ever mileage week last week. Dug in and ended up with a decent pace. I also reduced the recovery to 400m from the 500m I used to use, to make it easier to measure on the track.
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LSR up and down London
Garmin have finally released a firmware update that fixed the stupid crash bug. Hooray!
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Tempo run (4.5 miles @ ~7:14 pace)
Pleased with the pace despite net uphill route and blustery conditions. I was running at my 10K PB pace, but heart rate was at least 10 BPM lower than it was during my 10K. No ankle niggles like my previous few tempo runs either. With any luck a new PB should be on at the Regent’s Park 10K I’m doing next week.
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Intervals (5×1600m @ ~6:41 pace)
Pretty pleased with the pace on these 1600m intervals, especially as it was quite windy today. The third interval (split 6) should be a full 1600m, but the Garmin reset again losing the last lap. Really wish Garmin would sort this shitty watch out, really poor.
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