Wednesday Evening - Knox Masters (5)
I decided to run from home to the track again tonight
and i decided to rug up! On went the skins tights, the
new Linebreak sleeveless top (purchased yesterday),
bike gloves, beanie, t-shirt and fleecy jumper. Then
i added my fuel belt, mini back pack and garmin and
off i went. I thought i would leave the garmin on all
evening and use my normal timex ironman watch
to do any individual timing i might need.
So i arrived at the track and continued to do warm
ups with a couple of others (Wilco included) and
a few strides with John. Then it was time for the
1609m (mile) race in which i came in somewhere
near the back in 6:27 (5secs outside PB). I did
manage to finish hard but still struggle with the 2nd
and 3rd laps like usual. I followed this up with a
short jog to recover and then to the 100m sprint
which i won in a rather pedestrian 14:29 i think. I
guess without any competition and without spikes
i shouldn't be too disappointed but i am anyway!
I followed that up with some rep/interval work as i
think i need to revisit some more speed for a bit of
a change. I was quite pleased with it even though
on paper it doesn't look that impressive. It felt like
it should do me some good and i found that my
200s got a little quicker the more i got into it. I did
5 x 200m at a fast relaxed pace with 200m slow jog
recoveries between each. The approximate splits
were - 52/90/50/90/49/100/47/98/48. I followed this
up with 4 x 100m strides at a fast relaxed pace with
walk back recoveries and slow jogging to finish off.
Of course i then had some coffee and biscuits and
ran (slow jog) home.