Tuesday, October 08, 2013

39 minutes

Another beaut of an evening out at Dangan. Due to fading light this was to be the last of the sessions around the pitches - back to the track next week - hurrah!

After a 4.8km warm-up, we were ready to start. The session was 3 x 13 minutes and each 13 minute block was split into 3 zones: 5 minutes at MP (threshold), 5 minutes at quicker than MP (say 15 seconds per km), then 3 minutes easy running (say 4:15/km). I went in with the attitude that I was going to take it fairly handy, so that's what I did.

A long session being 39 minutes in total. I used the first lap of the 2 Gaelic pitches to plot a line that avoided slippery patches, and then tried to keep the run nice and steady without going to the well. By the third set we were running in the dark and I nearly went A over T at one point. At the end of the session the Garmin reported 11.1kms for the 39 minutes and to my amazement it recorded that within that run I had set a new watch 10km PB of 34:53. That must have included 6 minutes of easy paced running which I'm still a little perplexed at - perhaps the data is not to be trusted on the Garmin when running multiple laps (it was close to a 1km loop that we were running). Here is the breakdown:

5:00 - 1.43km - 3:30/km pace
5:00 - 1.53km - 3:17/km
3:00 - 0.70km - 4:18/km

5:03 - 1.45km - 3:29/km
4:57 - 1.54km - 3:13/km
3:00 - 0.67km - 4:27/km

5:01 - 1.45km - 3:27/km
5:00 - 1.57km - 3:12/km
3:01 - 0.71km - 4:15/km

All up 18.5kms with warm-up and down. A pleasing session though I don't trust the data!

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