Easy running/Hard running

Spent most of the week doing easy runs to recover from the weekend's exploits.

Monday 8.4km @4:37 HR 148 through King's Park. Tuesday am went a 25km recovery ride up to the WAMC and back, averaging 28km/h HR115. Tuesday evening did JK's intervals sessionon a cooler than expected evening. The session was 8x400 with a 200m float :

76/56/80/50/81/59/80/56/80/64/80/56/80/61/76/57/80

I did an extra 400m at the end, I guess it semed a good idea at the time. Tough session, felt a bit shagged by the end. I was the rabbit tonight, nobody quick turned up. I'm looking into getting some more specific guidance from JK as to getting my track times down as we move to phase 2 of the season (once I get the WAMC championship races out of the way - I at least want to be in the comp, so need to do a few more)

Wednesday did 9.5km easy to Pt. Majestic and back (4:42 HR 148) on a warm and steamy morning. Thursday did the Mends St Perth Bridges loop (9.59 @ 4:52 HR 142) on and even warmer and steamier morning, culminating in a social at Atomic with kim & the gang.

Coker Park was very warm 26° 56%RH and the wind was a little gusty (E26/39), so not really ideal conditions. Wasn't able to warm up properly because I was manning a stopwatch for the 100m heats - the 1500m race started at immediately after them at 6:22, and consequently my legs felt a little heavy,  and with the gusty conditions was only able to manage 4:39 - laps 55/74/76/74.

At 6:37, the gun went for the 600m  - i felt a bit better in this one and had a couple of rabbits to chase but still only ran 1:42 odd - 33/35/34.

At 6:47 we were off on the last event, the 5k. I was only planning to cruise this, but even 1:24's were hard tonight so i just eased back a bit and finished in 17:55 or so. Most of the other competitors pulled out at the 3k mark, I must admit I was tempted to do the same.

42/87/85/84/85/8586/86/86/87/87/88/85 = 17:55 (3:35/3:33/3:33/3:37/3:36)

Very happy with a good nights work - and pretty shagged by the end of it - the Peninsular 10k on Sunday isn't a key race but I'd like to at least beat last year's 36:33, so recovery tomorrow and 22km on Sat in the hills.