This evening we did a session of fast short reps. The session was 5X300m with 100m jog recoveries, 8X400m with 45 second recoveries & 3X500m with 100m jog recoveries. The idea was to run the 300s & 500s at a much faster pace than normal. In total that's 6.2k of efforts which is a bit less than we normally do....to facilitate the faster running.
We had a good evenly matched group: Richard R, Mark I, David B & myself, with Dave W doing the session on his own a bit quicker than the rest of us. We averaged 57 seconds for the 300s (equivalent to 76 second laps), 81 seconds for the 400s & 100 seconds for the 500s. So the overall average for the session was 80 seconds per lap. This contrast with 84/85 seconds average per lap for the very different mile rep session a couple of weeks ago.
The view of all of us was that this was a really good session. We were running quite a bit faster than normal, but it felt comfortable throughout....mainly because of the short reps & shortish session. It will be interesting to see the benefits of this faster paced running when it comes to racing again (although I think that Sunday's 5 miler come too soon for any positive effects).
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