AM
2x475m Paddo Hills (walk back) 89, 91. 20min Summer Fartlek (5x1min hard/2min shuffle, 5x30sec hard/30sec shuffle) at Centennial.
The last 150m of the hills hurt like hell, best ever is 85 so only a couple of weeks from good form.
The purpose of the fartlek was to add depth to the session while I'm not quick enough to justify pulling up stumps after the fast reps. The intention was to get lactic asap on each 1min rep, then practice holding good form and speed, the plan for the 30's was to go as fast as possible without getting lactic. I was a wreck for the last 20sec of each of the 1min reps, feel like it was a very effective session.
PM
8km-32:56 (4:07kms) with Fats on The Bay
Beautiful on The Bay as usual, Kidney Boy is obviously getting fit and has recovered from his trip to hospital on Thursday. The 4th km on this 'recovery' run was a 3:55, at which point I distracted him with 'deep' conversation while I restored the pace back to normal.
The Sydney Track Classic is on tonight. I was hoping to support some clients and cheer home fellow Randwick Botany club mate Steve Solomon over the top of David Rudisha, but won't make it as I have a truck load of study to get through.
No comments:
Post a Comment