Week - 5k
Month - 85k
YTD - 85k
I have a few tight bits that I would prefer to be not as tight, so I have made a decision to have an easy week.
Just quietly I am pleased with my dedication of incorporating a long(ish) run for most of the weeks dating back before Xmas, so this is my reward.
My plan however has been sabotaged a little by work deciding to inflict pain on those members who became lazy over the holiday break. So we have been doing a little running, but I will be skipping the longer mileage runs this week.
Yesterday we done the 2.4k track we use for the half yearly fitness tests, however we did it twice broken up by a recovery period. The recovery wasn't a set time, so I was happy being the first back I ended up getting a huge rest, well about ten minutes. I did however feel a bit sorry for the slower runners they did get the raw end to the deal.
I completed the first lap in 9.15 (3.51/k). I was happy with this which felt comfortable. I had a drink and done some stretching waiting for the remainder to finish. By the time we lined up I had cooled down a bit and for the first 200m I didn't feel that great. The aim for everyone the 2nd time around was to beat their first time.
At the 1/2 mark I was a few secs quicker than the first time so I was on track. I had been running with another bloke for this rep aswell but around the 1600m mark I upped the pace and he dropped back. From then on I attempted to maintain some form going up the last section which has a nasty short incline. I didn't look at the watch for the last 400m and was pretty chuffed that I actually crossed the line 2 secs faster (9.13).
I admit that I was puffing a bit after the second one, but quickly jogged back down the course to help my mate out who is struggling for fitness at the moment. It was a nice recovery, certainly lightened the legs back up.
Today was all upper body fitness so no running. The plan for tomorrow at work is a beep test cct. I am not really a fan.
Will report how it goes tomorrow
5 comments:
Always go back for your mates Shane - nice work.
Did you have the fastest times?
I'm also not a fan of the beep test - reflexes to slow to begin with and dulled further by time.
Great effort on the 2nd rep after cooling down. Good luck with the beep test...I hear they're pretty tough!
I like that its an easy week and you are still doing sub 4 minute kms :-) All those long runs are starting to show results. Hopefully they will in the beep test tomorrow too.
Nice work. Top of the class :-)
Good luck in the beep test today too!
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