The planned session is warm up then 8 sets of 3mins @ 10K pace 2 mins recovery before a cool down. Plan was a lunchtime session and my kit is next to my desk, however the sky is as black as a black thing so I may end up on the tready at home after all! In which case I will put kit on at work so that I don't get tempted to skip it!!
See I did it!!
Really pleased as this was off road and totally my effort not the tready making me run this pace! Some entertainment with the concrete under the canal bridges being wet and slippery with mud from the splashes of the boats. So I nearly ended up in the canal! Also saw a mother duck with 11 ducklings and two angry swans who did not appreciate me passing them! Then there was the walkers, the dogs and the man on his bike! So overall I'm really pleased! I even had enough energy to do a 5 mins cool down jog of 12-12:30mm pace. Only down side was I went back to work rather damp!! But hey ho! SpeedWork done which is great!
Tonight I will be having a long relaxing bath and an early night as the legs are currently saying "arrggghhh you made us work!"
Comments
question: how do you know what is 10K pace???
and then run it???
My last 10k was July 2004 in 78mins
but my 10m in Feb was 2:03 which is about 12mm so that would make my 10K quicker ... hence I'm aiming for a 10K pace of about 11mm (tready pace is slightly quicker as 9kmph is about 10:45 I think but that does most of the work!)
I set my GPS to bleep at me and started to run whilst humming in my head a tune which I think had the right pace - which it did but I can't remember which it was!!
Excellent session..
Well done you
:o)
xxx