Week 14 day 4
Goal: 8 x 1000m in 4 – 4.10 minutes (6:20 – 6:40 min/miles) starting every 5 mins (approx 45 secs recovery) 8 miles in total
Actual: 8 x 1000m in 4 – 4.10 minutes (6:20 – 6:40 min/miles) starting every 5 mins (approx 45 secs recovery) 8 miles in total
1.07 mile warm up
5.2 miles intervals
2.22 miles cool down.
Total 8.49 miles
Maybe should have done a longer warmup rather than a longer cool down as I had to do a quick change about the 6th rep as started overheating. You know those magicians that can whip off their clothes to reveal another layer underneath? I would have put them to shame with my flying buff, jacket and gloves all landing in a perfect pile in the middle of the grassy part of the track.
It had been so cold when I started but there’s nothing like a few quick runs to get me ‘glowing’! Glowing that is like a very sweaty person getting very hot from running around in a circle very quickly (for them).
Total Time: 39:20
Avg Pace: 7:34 min/mi (including stopped intervals)
Best Pace: 5:04 min/mi
Also ... my new white trainers? Not so white. A combination of the recent rain and Canadian geese poo had meant there was a big mushy patch in the middle of the grass of the inner field of the track. I didn't notice this ....