My third decent session this week. Back to Dangan to meet up for the Saturday morning run which is normally longer/tempo style running. But with the long distance runners and middle distance runners training together, we sort of met in the middle and had a session of 2 minute efforts, followed by 2 minutes recovery.
After a long-ish 4.8km warm-up, and some drills, it was time to get this over with. The initial plan was to run 6 x 2 minutes, with the option of another couple for the longer guys if need be. We were running around the 2 main rugby pitches which meant it was quite exposed to the wind but that wasn't too bad as we copped it at the start of each effort, and had the wind behind for the run home.
The 2 minute efforts seemed to go pretty quickly and always starting from the same point, I was consistent with my finishing position (making it about 85% of the way around the circumference of the 2 pitches - and finishing in basically the same spot each time). I was leading out each one, but there were a few guys not far behind which kept the pace honest. I told myself that I wasn't going to push this session much but I think I was just kidding myself. I was running fairly hard and it seemed quite humid and I'd worked up a good sweat over the course of the session.
After 6 efforts I'd had enough. It's been a good week so far and I didn't want to overdo it. The distance covered each effort was approximately 680m. That was verified using a GPS (I know these can be dodgy) and using Gmap pedometer. That equates to about 2:56/km pace (not even WR marathon pace which is scary).
I finished up with a 3.2km warm-down. All up 12.1km for the day and some more good 5km training in the bank.
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