I managed to get out at lunchtime thanks to the brother-in-law who looked after the nippers. This should have been yesterday's session so I've thrown my schedule out again this week.
The session was 5 x 1 mile off 75 seconds. Then 3 minutes recovery. Then 2 x 400m off 60 seconds. As I was running local I had to improvise so I was going to use my 10 minute out and back course for the mile reps and then run for 72 seconds hard to hopefully have me covering 400m.
After a 3.4km warm-up my times were as follows:
As mentioned previosuly the 5 minutes out and back are not 1 mile. Probably just over 1.5km if the truth be known. I really should make the effort to measure them properly as I hate playing the guessing game. That's why I like the track and the fact that the distances and times don't lie.
Moving on - the 72 second efforts were over-cooked by 1 extra second both times. That extra second of training (x2) could make all the difference in just over 2 weeks time....
Then a 2.3km warm-down to give me 14.2kms for the day.
As this week is shaping up into a recovery week I'm considering racing at the weekend to give the body a bit of a test. I have a couple of options with a local 8km on Sunday, or a 10km at Hollymount in Co Mayo on the same day. What would you do?