This evening's track session was 2X1600m (approx 1 mile) with 2 minute recoveries, 2X800m with 1 minute recoveries then 3X400m with 30 second recoveries, followed by optional 200m sprints.
I was running in a group with Mark I, Nick P & a guy from Otley. We ran the 1600m reps in 5:45, then the 800s in 2:49 & the 400s between 1:21 & 1:23. I was quite happy with this session as I felt very strong during the 1600s & whilst it seemed like hard work for the 800s & 400s, we were running at a faster pace. Following yesterday's 23k run & 10k walk, I was pleased to be able to run quickly this evening with no ill effects.
The average pace for the 6k of efforts was 3:32 minutes per km - comfortably quicker than my target of 18 minutes for 5k, so that's good news.
During the 400m reps, even though I'd speeded up from the longer reps, I was slowing compared to my running partners, so I wasn't terribly enthusiastic about finishing with some 200m sprints. I only did one of them, most of the rest of the group ran two. I managed to run 34 seconds which made me the slowest in the group (having been at the front for the mile reps). Coach Pete asked me to write in my blog that he was faster than me over 200m....well done Pete!
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