Intervals

Did an easy run on Monday, the standard Kings Park loop, 8.44km @4:27 HR148 Ca84 100m ascent, 663bpk.

Tuesday did a tough intervals session at the new stadium ; conditions were warm at first but when the sun went away the wind was a little icy. The track was quite busy with a few slightly rude youngsters who think that doing warmup jogs taking up the three inside lanes is acceptable behaviour. You may have a little gold in your tracksuits, but you ain't that special.

Anyhow, I did a 4x200, 2x400, 2x800, 2x400, 4x200 with reasonable recoveries (60/90/120sec for each distance). By the end my diaphragm was having a hard time getting enough oxygen into the lungs and was getting a little painful ; a pretty wierd an unpleasant sensation! I ran this pretty hard and was very  pleased with the results (I've never averaged over 20kph over a session before - 4.8km in 14:18.3 = 20.11km/h), and my 200's are definitely getting quicker) but I was completely shagged by the end.

4 x 200: 34.1/32.1/31.7/31.4
2 x 400: 73.0/69.3
2 x 800: 2:36.0/2:34.8
2 x 400: 71.3/72.0
4 x 200: 33.2/33.3/34.9/32.2

We left at 5:15 so must have just missed Biscuitman's epic session with Epi, Clown and TB ; the track was getting crowded with quite a few show ponies prancing around and not doing much running...

Wednesday morning did the usual Pt. Majestic hill loop, and the legs still felt tired. 9.5km @4:38 HR148 Ca84 685bpk. No run tomorrow morning, but a Mile and a 3k at Coker tomorrow evening. As usual I'll race the short one and try to do the three in just under 10, but hopefully not all out. It'll make a nice change for there not to be a howling gale.