Tuesday, 14 July 2009

W13KW#1 - Intervals

Tonights interval session called for the following:
20 mins warmup
5 x 1km intervals @ 5m 14s with 400m recovery
10 mins warmdown

Found this pretty tough but made it through to the end in one piece. Due to lanes 1 & 2 being closed, I had to run in Lane 3 and just decided to do the 2.5 laps from the start finish line instead of figuring out where to start to just do 1km exactly.

For the recovery intervals, I walked for 3 mins (approx 300m) and slowly jogged the rest.

It was an absolutely lovely evening for a run and really enjoyed the warmup. It was starting to get dark as I done the last interval and I was starting to struggle, but still managed my fastest interval of the night. It'll be interesting to see how the legs are in the morning.

Overall, I done 12.47km in 1hr 20m 39s (6m 28s per km). The splits were as follows:
1.05km - 5m 11s
1.04km - 5m 18s
1.04km - 5m 14s
1.05km - 5m 09s
1.04km - 5m 08s

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