Speed run, 4x1200m sprints. Desired pace 10km pace less 40-45 seconds per mile
10km pace 6:29/mile, desired pace 5:45 - 5:50/mile
Run report: http://connect.garmin.com/activity/202757194
Had put back speed training by a day due to playing 6 a side football on sunday. Felt particularly stiff yesterday and had to keep getting up to walk around the office as felt my legs seizing up after sitting down for too long.
Was a bit apprehensive about the speed training today as legs still felt a bit iffy, especially around the back of my knee.
Splits were a little disappointing with only one of the four 1200m intervals being close to the desired pace. Felt as though i was running on empty for the last one, hence the off track 6:47/mile pace.
Hopefully will get a better result next week on the sprints as it seems to be my weak point at the moment. Still just starting out on this training programme however, so hopefully good things to come.
In respect of the gym, will stop increasing my squat weight quick so quickly to hopefully take away some of the residual soreness in my thighs.
