Skip to main content

Love It Hate It

Speedwork!

Last night was speedwork night and the "easiest" of the 3 sets of speedwork I do.
Started off with a warm up - 4mins walking 1 min jogging.
then the hard work:
2mins @ 9KM
1mins walk recovery @5km
3mins @ 9KM
1mins walk recovery @5km
4mins @ 9KM
1mins walk recovery @5km
3mins @ 9KM
1mins walk recovery @5km
2mins @ 9KM
1mins walk recovery @5km
Finish off with a walk jog finish to give a total of 3.4km in 30mins.

Slow but steady so to speak.
The hard bits are hard and I noticed that the 1min recovery seemed a lot shorter than the 1mins during the warm up and cool down! Head was working as hard as the legs too with watching the time and working out when to change pace.

This is a long enough session to work up a sweat and know you have worked hard but not too long to kill you, which is good as it was my 4th run in 4 days!

Today I rest!

Tomorrow I may do my long run depending on when we go back down south! Otherwise it will be rest tomorrow and run at the in-laws Saturday!

Comments

beanz said…
oooh might try that on the tready after Robin Hood is out of the way
11:00 AM, August 25, 2005
Evil Pixie said…
my 1st few times were 1,2,3,2,1 as the hards
this is the 2st time and 2,3,4,3,2
my other speedwork sessions both have 2mins of recovery between sets and are
8X3mins @10K pace (i am taking that at 9km!)
and 400m, 600m, 800m, 600m, 400m which is a bastard
11:55 AM, August 25, 2005
Post a Comment

Popular posts from this blog

and then the was three!

Well before now I've had arguments between Pixie and Trixie and today Logic joined in! Pixie siad run yes but not too long cos you ran yesterday and have hardly run in 2 weeks! Trixie said but but but need to do a long run, long runs are good! Logic said runs are good and tomorrow you give blood so won't run and Tuesday you have post blood rest day and a massage! Trixie and Logic then argued it out. Trixie won! Logic then spent the whole run saying, slow down, breath, it's too hot, see now you're paying! Trixie struggled on with the "hey I'm running!" smile on her face until she hit yet another hill when smile vanished and was replaced with serious "I will not give in" face! So that's it then! 6.7m of sllllloooooowww hard work! Will post stats later but they aren't that pretty! But as Leon said - we run because we enjoy it! Today was more of a "I WANT to do a long run" run than a need to do a long run run! Next week I will repea...
13 comments
Read more

Stoppy Sulking Pixie

Ok so if you remember (assuming you were listening!) yesterday I mentioned that today would be swimming! Fraggle had given me some advice on how to improve my front crawl so off I went full of enthusiasm ready to master front crawl! 40 mins later I sulked out of the pool annoyed and frustrating and failing to master the front crawl! See like a lot of casual swimmers I "thrash about making a lot of splashes!" when doing crawl and this means my HR sores and I die at the end of 1 length needing 3-4mins recovering at the side of the pool before I attempt to swim another length in any stroke! Fraggle pointed out that if I place my head in the water properly (like look at the bottom of the pool rather than half under) then slow down, breathe out when in the water the breath in as your head leaves the water (I know what I mean even if you don't!) then it will be easier! Sounded good and practice breathing in the house went well!! I get in the pool - this is it. I can do this! Oh...
13 comments
Read more

Back Fecked

Today has been an exciting one! Wake up and take 20mins to get to the bathroom which is en suite! By this time I am in tears with a cold sweat and feeling nausious. Gnome had to help make breakfast and I had a yoghurt as that involved no bending down for cereal or bowl! Walked Gnome to school - normally 15mins today over 20mins; it's half a mile. Took me 20mins to walk home alone after. Called Drs. Appointment 1 with Dr about back @10:40. I have inflammed back muscles, a large packet of high strength prescription on anti-inflamatories and advice to go back if no better by Tuesday/Wednesday. Oh and that I can self certify sickness for 7 days "work will be very uncomfortable if you work at a PC all day" Yep this is true 5mins here is enough! Appointment 2 @11:25 (I didn't bother leaving!) for nose zapping. Back too sore to notice if nose hurt but now the anesthetic has worn of it hurts!! So I'm feeling just FAB today! Running - err me finks not!
8 comments
Read more