With a predicted top of over 32 degrees for Old Sydney Town today (check Flakes blog for full B.O.M details) I thought the smarter option for the day was to get out early before the heatwave took effect.
It worked well as i had a break in clients early so i decided on the old staple session that is the 6 x 1k Reps - Normally a good indicator as to where you are in regards to 10k races this one, so was keen to see if had improved since the last Strider's race a few weeks back.
After a 4k warm up i was into it and was keen not to go out to hard and just focused on keeping it pretty even paced. Managed this OK although after the 4th rep it was starting to get harder to maintain the pace and it wasn't exceptionally fast either.
Times for the 6 were: 3.31, 3.28, 3.28, 3.28, 3.29, 3.30
Happy enough with that, even if it is alot slower then when i am training well - Still looking at those times would suggest i am in about 36.45 shape for a 10k so heading in the right direction......Hopefully.
Down to the pool for a few hours after , nice easy swim just to turn the arms over before retiring to read a book and dry off in the afternoon sun ............Tough isn't it :)
Cheers
Tim - for your 1km reps, what is your rest interval? 1min? 2min? or do you do them rolling every 6mins or so?? MR ANON.
ReplyDeleteJesus Timmy. It looks from this training schedule that you're slower than me at the moment. I'm still on for that bet btw.
ReplyDeleteWhat's the end date for the 10k race to be done by ? And how can I check that the full 10k are there ? I know that the Aussies are not too good at measuring their courses.
Anon, When i do these hard i usually take 90 seconds break, (like today), when i do then more controlled and do x8 or 10 i just take 60 seconds.
ReplyDeleteJimmy James, aka L.T.O ( less talented one) how you doing? Yes lets have the bet, fastest 10k up to 31st May 2013 - $50 or the equivalent you have over there- Franc or the Euro, or you may even still have some of that dodgy Geordie Money left over before they punted you out the country.
Ps, you may need to run a PB to win the bet mate :)
good luck