Out late today after a 10 hour decorating stint in the sitting room. Wasn't looking forward to it having been thinking about the session most of the day whilst perfecting my brush work.
Ideally I'd have gone to the track for some 4 lappers but time didn't permit so it was on my local stretch of road for speedwork. I decided on 5 x 5 mins off 90 seconds and the target was to run them at target 10km pace or better (sub 3:12 per km).
Here's how it panned out:
5:00 1.52kms 3:17/km
5:01 1.54kms 3:15/km
5:00 1.55kms 3:14/km
5:00 1.55kms 3:14/km
4:59 1.57kms 3:10/km
Basically not what I was after. Conditions were good so can't blame that and I felt like I was going well but the speed wasn't quite there. Perhaps 10 hours on the feet beforehand could have been the reason.
All up 15.5kms with warm-up and down. Home then for a few beers. No problem with my beer drinking speed,
2 comments:
Hi Matt,
Which session do you find best for speed endurance, efforts like these 5 minutes or tempo running?
All the best,
N
Personally I find the longer efforts better for speed endurance, as opposed to tempo running. But the textbooks will probably be saying that you need to be doing both! Good luck with the training. Matt
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