6x1km - good VO2 max session

Got up early and headed out to beat the heat in Paraburdoo. Ran 6x1km with 60-90sec recovery un an undulating course. Real tough session adn something I have not done allot of. The last 90 seconds of each interval was deep into the red zone and I know this is where all the benefit is. Was damn happy to finish. Hopefully the benefits of this training will coem out ina few weeks.

15x400m on 2min - I am munted

Last night it felt like sour dough and treacle. My legs felt pretty good actually but my energy levels were low. I averaged just less than 1.20 but the pace was a little sporadic with some at 1.16 and some at 1.24. In terms of hardness it was a Borg 18. Afterwards I was dead to the word and had to put my feet up and lie down to get some blood back to my brain again. Needless to say it was an early night.

The reason. I think that the last two nights I have some poor sleep (again last night) due to midnight drop-offs at the airport and the fact that half of the nocturnal bird species seem to have taken residence next to my bedroom window. This morning’s recovery run was quite slow but with a good sleep tonight I reckon I will be up for a good session tomorrow.

The end of a solid week

Been a good solid week with around 90k clocked up. At Rotto last Sunday I ran 18.16 which was good enough for second. Actually felt good for the race but the hill in the middle of the course really killed me. Thursday saw me down at Coker Park for the 3k. Clocked 10.17 which is 20seconds than last tiem a few months ago so heading in the right direction. Sunday was a 2hr long run in hot windy conditions. Completed 26k @ 4.28min/k.

Have today off but with a bike ride added instead. From now on Monday and Fridays are going to have 1-1,5hr rides added to them for recovery in the mornings and then a run in the evening. Got a few hard weeks ahead whcih should toughen me up for the Peninsula 5k.