First session for 2005

Sunday - Once again this morning's cycling session did not
happen! I find it quite difficult to get motivated while i'm
on holidays (i.e. get out of bed).
I headed down to the athletics track very late this afternoon
after spending most of the day doing odd jobs in the garden.
Another interval session but the first at the track for a couple
of weeks.
warmup of 2 laps and several sprint run-throughs starting
very slow and building gradually to solid(ish) pace.
Then a set of 3 x grandstand steps drill with a 400m half pace
lap in between each one. I havent done this one for about a
month and i managed a PB of 8:58 which is quite an improvement
over my previous 9:57
This was followed by a full recovery and then 1 x 1km in 4:57
and full recovery for a 1 x 400m in 76:16 and a cooldown of
2 laps. Total of around 5 km's and an hour on the track.

From what i have been doing in the past week or so i will
definately have to revise one of my goals for 2005. My goal
for 1 km is now going to be 4 mins by the end of June and
3:30 by the end of 2005. The 3mins that i had previously
stated is just biting off way too much at this stage.
Updated goals list for 2005 is now -
400m in 58
1km in 3:30
half in 2 hrs