Time: 7.15pm
Route: Cycle Track
Distance: 9miles
Time Run: 1hr 12mins 00secs
Session: 1min (1min recovery), 2min (1min), 3min (90sec), 4min (2min), 5min (2min), 5min (2min), 4min (2min), 3min (90sec), 2min (1min), 1min (1min)
Another cracking session tonight. There were a good crowd of us out on the cycle track. The weather was a lot milder than it looked and we were all quite hot by the end! Even though Donald was complaining of a sore back and leg he still led the way on all the sessions. I tried to hang on to him for as long as I could. On the longer runs 4 & 5 min he slowly but gradually pulled away from me but at a constant rate so were both runing at an even pace.
Here are my splits for anyone interested!
1min - 0.17mile (6.01 pace)
2min - 0.34 (5.57)
3min - 0.50 (6.04)
4min - 0.65 (6.11)
5min - 0.79 (6.19)
5min - 0.84 (5.58)
4min - 0.68 (5.54)
3min - 0.52 (5.44)
2min - 0.35 (5.44)
1min - 0.19 (5.16)
So I was pleased with that as the second lot of runs were faster than the first set. The route we do is slightly up hill on the way out and down hill on the way back so that helps a bit!
I'm starting my 2 days with West Dunbartonshire tomorrow so I'm looking forward to that. Not quite sure if I'll be able to get a run tomorrow as Laura and Josh are coming for tea to chat about their wedding plans!
Monday, November 17, 2008
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3 comments:
Nice splits John. Good to see you coming back on form.
John, I saw your comment on Carolines blog about the XC champs on Saturday.
I'll be running as well. See you there!
...And your splits look really good! Looks like you are getting back into shape again!
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