I wasn’t looking forward to today’s session – I had a networking event on last night and didn’t get to bed until after midnight. The scheduled training was speedwork; a 7.5km tempo run:
0 – 1.7 K warm up at a comfortable pace
1.7 – 6.5K miles run at 5:30 – 5:50
6.5K – 7.25K miles cool down at a comfortable pace
Jackie’s notes were “Today is a slightly longer run with a slightly faster tempo pace. Sounds good doesn’t it! I am pushing your pace down as a result of last weeks tempo run. Let me know how it goes!”
Yeah, sounds excellent… LOL
I woke up just after 5 and forced myself outside. Warm up was gentle, and I slowly got into things, at the 1.7km mark I shifted up a couple of gears, and aimed to hold 5:40 (halfway point of the range given)
I am very happy to report that my pace was mostly between 5:35 and 5:45 – and I even made the occasional visit into sub-5:30 territory.
It was hard work, not quite the intense hard work of 800m intervals, but a steadier, more prolonged applied pressure that made me sweat, breathe hard, push through with leaden legs and apply every little mental trick I could muster to just keep going at the required pace.
At 6.5km onwards (recovery / cool-down) I mostly walked, sapped of all energy yet again!
It was a good run!
Strava Link: http://www.strava.com/activities/112938865
Food Diary: http://www.myfitnesspal.com/food/diary/nmmfg?date=2014-02-12