There's no sprint training with Cardiff Tri today with it being easter monday and so i figured that I would take myself out and restart the 12 week 10km plan that I began back in January to see what sort of progress I can make over the next three months.
Hopefully this time I will be able to stick to the plan a little more, although it will involve some degree of sacrifice as it will mean training twice a day, most likely one of those sessions being early morning before work.
Today's sprint session was a simply 8x400 session with a 1.6km warm up and warm down and each interval separated by a 400m rest at any speed.
I haven't done much sprinting save for the sessions on a Monday night and with the weather still being unseasonably chilly for this time of year, my breathing is affected quite dramatically when I try and push myself past a certain point. However, nothing in life worth having is ever easy and as coach Dan says, you only get out what you put in.
My 400m times ranged from 1:19 up to 1:26 through the 8 reps. I have a feeling that the 1:26 time was because I didn't hear the chime of y watch due to traffic and I was late starting. Excluding this outlier, most of the times were in the range of 1:21 ish which I am reasonably happy with.
It is startling to realise that, even if I were able to keep up this pace for 10km, I still wouldn't have won the Eastleigh 10km last week and my hopes of obtaining a 17min 5km/35min 10km time have taken a bit of a reality check.
Still, it was a promising session and it feels good to get back on track with training, even if it is only day one.
I'll be getting in a bike session this afternoon as well hopefully, so tomorrow morning will tell exactly how much of a sacrifice i'm going to have to make to stay on course.
garmin report for the run: https://connect.garmin.com/activity/291671266