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Monday, 18 March 2013

Week 14 Day 4.2: 8 x 1000s ... and goose poo

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


1 6:23
2 6:25
3 6:30
4 6:41
5 6:37
6 6:33
7 6:34
8 6:34 

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 ....


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