Intervals

Headed to McGillivray for an easy intervals session in preparation for Sunday. The aim was to do 5 1k reps at 10k pace (3:30) - because of the dubious nature of the markings and restricted to lanes 2, 6 and 7 I ran two laps in lane 7 (891m) as a close replacement and did 4x200 at the end. I was aiming to do the reps in 3 minutes because I thought that was 3:30 pace (turns out my mental arithmetic sucks early in the morning)

2:58/3:01.7/3:00.0/3:02.0/3:01.3

..so these were closer to 3:22 pace which is a relief because they were a little harder than expected.

The 200m's were long/short because of the strange track markings so I took the average of the two.

31.8/31.8/31.3/31.3

Did some drills before and after as well, so around 10k all up.

Wednesday did an easy run from home around Pt.Majestic, returning up over the hill and back for 9.5km @ 4:39 HR145 Ca84 675bpk. beautiful crisp morning, still a tad chilly. Really looking forward to the sunny days ahead ; I'm a little tired of being cold, wet and windswept.