Tuesday, 21 July 2009

W12KW#1 - Intervals

Another week, another track session.

Plan called for:
10-20 minute warmup
3 x 1600m @ 8m 35s with 1m recovery
10 minute warmdown

Once again, I'm pretty sure I got the distance wrong. Tonight, I started on the 4x400m mark on the outside lane of the track (the two inside lanes were closed off) and stayed in that lane for the duration. Garmin showed 1.75km (I only clocked it on the last one!). A quick look on youtube shows that the runners take the inside lane shortly after the initial handover!

In any case, found it pretty tough going and thought I wouldn't be able to do the second one after the first one. I actually ended up taking longer than the minute to compose myself between intervals. I just took it one lap at a time and thankfully completed the required session, though my times were definitely dropping off as the intervals progressed (the idea is to keep the times even).

Here are the times:
1.78km - 8m 25s (4m 44s per km)
1.75km - 8m 42s (4m 59s per km)
1.73km - 9m 01s (5m 12s per km)

Warmdown was at a pretty decent pace (compared to previous sessions), so overall quite happy with the run.

No comments: