11:30 a.m. 11 miles incl. 3.5 miles w/u, 6x100m strides with jog back rec, 4x1 mile off 90 sec's, and 3.5 miles w/d.
I did this session before I went on holiday and averaged 5.39. I planned to do today's session in 5:32's but thought, after Tuesday's 800's, that I might sneak in with sub 5:30's. Here's how they went: 5:30, 5:20, 5:27, 5:19. A.P. 5:24.
Apart from the wide range in times - I'll get better at pacing with more workouts - I was vey pleased with this workout; my progress is rapid (ok, maybe not rapid, but I'm getting quicker.)
The old body felt as though I'd been weighed-in by 10 geezers with baseball bats - I don't half exaggerate. And now, I'm off swimming with the rapscallions.Tonight's 6 mile plod should ease the pain...
6:00 p.m. 6 miles recovery run. Nice and easy. Legs felt better than anticipated - might have been the freezing cold water at the Tralee swimming pool. Tired tonight. Early to bed and get ready for the Olympics to kick off, plus the two 8 milers scheduled for tomorrow - one of which will have a cheeky little 8x8 sec's hill sprints thrown into the mix. |