Intervals, recovery and 3000m

On Tuesday went to the WAMC intervals session at Perry lakes, a good fast session with short recoveries this time. 3x300 with 60sec SR, 5x500 60s SR, 3x300 60sec SR bracketed by 4 cross track run-thrus. Happy with the pace even though the legs were feeling heavy from the weekend. Most people weren't taking the correct breaks, so in my 500's I ended up having to run wider and wider to overtake these nincompoops.

49/50/50 91/91/91/93/93 50/49/48

Wednesday morning did 8.7km @ 4:51 HR 142 689bpk. Lovely morning, the legs (hamstrings in particular) felt a little sore today, but the recovery was made them feel a little better.

Thursday morning I did 9.58 @ 4:53 HR134 654bpk. I paced one of Kim's new running mates who wanted to push herself harder ; works for me. I don't think the extra easy run in the morning takes too much out of me and it's something a bit different ; having said that, my legs were still feeling heavy from the weekend, but I think felt a bit better for having done this.

Thursday evening I did the 3000m at Coker. Reasonable conditions - quite warm and a little windy. Sandgroper came out and had a good run. I wasn't expecting much given the leg fatigue but came close to the time I ran a couple of weeks ago, missing it by less than 2 seconds. Disappointingly dropped the pace in laps 2 and 3 which had me behind the 8-ball right from the start. I said to SG I was aiming for 9:30, and felt I could have come close. Maybe next time. I'm considering going to the new stadium on Friday nights to test myself against the young guns. I think I'd be able to take at least 10-15 seconds off this time with fresher legs and some strong competition.

37.5/80.2/79.4/76.5/77.5/78.8/78.2/73.1 = 9:41.2 (km splits 3:17.1 /3:13.4/3:10.7)


Full results document


Pretty happy with the outcome tonight ; I'm starting to think that the 3 and 5 are my niche ; it'll be interesting to see if i can come close to the 35 minutes I should be running for 10k (based on the 3 & 5k times) at the John Gilmour track 10km, because I'm struggling to even come close on the road.