13/12/2012
Tempo Run 12.12.2012
Plan: 1 mile easy, 5 miles (MT), 1 mile easy
desired pace: 5:00-5:05/km (easy), 4:17-4:22/km (MT)
Garmin: http://connect.garmin.com/activity/251429110
After looking at the VLM good for age qualifying times, I've worked out that I need to run at approximately 4:23/km in order to break the 3:10 barrier and last night was a good test of whether that is a viable option.
The last marathon was run at a steady 5:00/km pace and felt comfortable, so perhaps I will be able to pull it out of the bag to sustain the fast pace.
It would be great to finish this journey with a bang!
-- Only 98.5 km to go!
desired pace: 5:00-5:05/km (easy), 4:17-4:22/km (MT)
Garmin: http://connect.garmin.com/activity/251429110
After looking at the VLM good for age qualifying times, I've worked out that I need to run at approximately 4:23/km in order to break the 3:10 barrier and last night was a good test of whether that is a viable option.
The last marathon was run at a steady 5:00/km pace and felt comfortable, so perhaps I will be able to pull it out of the bag to sustain the fast pace.
It would be great to finish this journey with a bang!
-- Only 98.5 km to go!
10/12/2012
Interval/Sprints 10.12.2012
Plan: 2x1200m, 2 min rest interval; 4x800m, 2 min rest intervals
Target: 1200m in 4:32, 800m in 2:57
Garmin Report: http://connect.garmin.com/activity/250919520
1200m splits: 4:28 and 4:36
800m splits: 2:51, 3:00, 2:58, 2:56
After only a single week's break, I had forgotten how truly brutal interval sprints could be! Almost threw up towards the end, but managed to struggle through and such a great feeling at the end once it is all done!
Cross training in the gym tomorrow (workout before work and then cycling after work) should be interesting, although that relies heavily on being able to walk!
Target: 1200m in 4:32, 800m in 2:57
Garmin Report: http://connect.garmin.com/activity/250919520
1200m splits: 4:28 and 4:36
800m splits: 2:51, 3:00, 2:58, 2:56
After only a single week's break, I had forgotten how truly brutal interval sprints could be! Almost threw up towards the end, but managed to struggle through and such a great feeling at the end once it is all done!
Cross training in the gym tomorrow (workout before work and then cycling after work) should be interesting, although that relies heavily on being able to walk!
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