After the speed intervals session on Monday (8 x 500m) I just wasn’t feeling like getting back on the erg on Tuesday for the scheduled easy distance piece. Instead I did a treadmill run for a change but to still get the CV benefit, burn some calories, and more importantly have my normal break in the middle of the day at work.
Treadmill 10k = 46:10 (13km/h)
Wednesday it was time for longer intervals, but down from the 4 x 2k from last week back to 1500m reps this week. Last week, if you remember, I attempted to do the 4 x 2k’s all just under 1:40 pace, but couldn’t hold it on the final rep. Rather than go faster on the 1500m reps from the start I decided to stick to the same pace for the first 3 reps, then try to make the final rep faster.
4 x 1500m / 4min rest:
4:59.7 / 1:39.9 / 30
4:59.8 / 1:39.9 / 31
4:59.5 / 1:39.8 / 31
4:52.2 / 1:37.4 / 32
Totals = 19:51.2 / 1:39.2 / 31 / 6000m
A solid last rep at below 6:30 for 2k pace, which is pretty good after 4.5k under 1:40 pace.
Today then it was back to steady distance work, and I really had to make up for neglecting the erg on Tuesday:
60mins = 16461m / 1:49.4 / 25
With BIRC now about 5 weeks away there isn’t too much time left to keep the motivation and good training going. 2 weeks on Saturday I will race the mile in Newark, then 3 weeks later the 2k at BIRC in Birmingham. Then I can back off for a while and make the decision whether to go to Boston for the Worlds in February.