3 x 2 km + 4 x 500 m - Thursday 16 August

I had a 5 set game of squash on Wednesday night and was feeling a bit stiff on Thursday. I knew 2 km sprints would be hard and I put off going out until after 2:30 pm. The weather was fine, calm and not too hot. The first sprint was slow but my times improved after that. I cut the recovery times back from 2 mins to 1.5 mins between the 500s so I could get back to work a little quicker.  I was very pleased with what I achieved which was much better than expected.

My splits were:  12:29, 12:03, 11:52, 2:54, 2:54, 2:54, 2:55. My overall time for 8 km was 48:06 for an average pace of 6:01 and average HR 156  bpm.

2 x 3 km 4 x 500 m

Tuesday 14 August - 12 km Training Walk with 2 x 5 min @ 20 km pace

Conditions were pretty good but I took a while to get going and left my faster efforts until 7 km and 10.5 km.  I took 1:23:29 for an average pace of 6:59 and average HR 131 bpm. It was not one of my better sessions but it was all that I could manage. With Wellington champs on Saturday a slower session might be a good thing.

12 km with 2 x 5 min @ 20 km pace