Today's Interval sessions comprised of the following.
Harder efforts comprised of 30 sec,1min,2min,1min,30 sec with 30 sec float between = 7 minutes * 3 with 2 minute recovery after each 7 minute session.
Only took splits on the harder efforts and they are listed below. Craig recorded the whole session which was approx 5.8- 5.9km , although he did run a bit further in the second 7 min session.
Metres Time
153 30
295 60
570 120
285 60
149 30
145 30
289 60
563 120
270 60
142 30
150 30
288 60
545 120
272 60
170 30
A little bit inconsistent with splits today which is something I'll need to work on over the coming weeks.
Total session after 3.25km warmup and 3.55km cooldown approx 12.6km
Best of luck to Craig if he decides to do John Gilmour, he is running the intervals beautifully and should do a decent pb provided he doesn't get head spins from running around the track over and over again.
Also best of luck to Widi in Seoul Marathon, looking forward to seeing a good pb from him as well.
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1 comment:
well thats something I haven't seen before all the best with building the intervals stuff
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