A wicked morning for a run with cool calm conditions. Had 2x4min, 2x3min, 2x2min, 4x30sec, with 1min Jr between each interval. Ran from the Clubrooms out to Maylands for the warm-up and then headed out east for 2x4min befroe tuning and retuning to the WAMC clurooms. Very happy with the run and despuite a few bumps in the path was able to run 3.30min/k or below for all of the sessions. The last 2min interval was a realyl lung buster but a good session and the start of a round of 'speed endurance' intervals I have planned over the next month. A good confidence booster and with another tough 15x1min session for thursday, these sessions should set me up well for Rottnest in a few weeks.
A cooler morning in Tom Price lead to a good early morning session. Had 15x1min with 1min SR. Realy worked in to the session with speeds starting at 3.30min/k and gettign down towards 3.10min/k pace in the last 5. Really happy with intervals and hopefully putting in some good building sessions for next weeks race.
Tuesday, October 6, 2009
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