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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
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