Back to the track. I think my last trip to Dangan was Jan 21st so a long time between drinks. Not sure what to expect due to all of the threshold running but all the advice given suggests your top end speed naturally improves as your threshold pace develops.
A warm-up of 3.8km on the roads followed by 3 laps of the track. Good to see some familiar faces and the session didn't look too bad (recovery times were 60 secs, 75 secs and 90 secs). My target was 72 second laps (or better) and I was leading out group 2 so I was always getting a few extra seconds recovery. Here are the times:
72/1:31/1:47
70/1:29/1:46
69/1:28/1:45
70/1:27/1:44
Happy with that and well within target. A strong headwind in the finishing straight made for a tricky 100m but apart from that the conditions were good and I enjoyed the session. I suppose the recoveries were a little on the generous side so that may flatter the times...
All up 14.8kms with warm-down. Easy/recovery running now before the weekend.
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