Wednesday, 8 July 2009

W14KW#1 - Intervals

First workout of W14 called for a 10-20 minute warmup, followed by runs of 1200m, 1000m, 800m, 600m, 400m and 200m (with 200m rests) and a 10 minute warm down. I'll give a summary of the expected and actual paces below.

The evening itself was perfect - it'd rained heavily at least three times during the day, the last time just prior to the run (8.40pm). Although today wasn't exactly hot, it did seem to make conditions perfect for running. I was actually considering doing the tempo run tonight because of this as I don't seem to struggle as much with the intervals in the heat, but I decided to stick with the plan.

Anyways, here's the details.

Dist Target Actual
==== ====== ======
1200m - 6m 20s - 5m 43s
1000m - 5m 14s - 4m 56s
800m - 4m 10s - 3m 57s
600m - 3m 06s - 2m 52s
400m - 2m 03s - 1m 50s
200m - - 0m 48s

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