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Relaxed?! Intervals
Posted by
sook54
,
03 February 2011
·
176 views
Ran this evening when it cooled down a bit because of pilates in the morning (my first pilates class for 6 weeks - and it showed!). I set off at 6 but it was so hot I went back inside and waited for another 45 minutes.
warmup
3.31km in 20:28 avg pace 6:11
6x30s (30s) relaxed
1. 112m @ 4:29 (84m @ 5:56)
2. 104m @ 4:48 (82m @ 6:05)
3. 100m @ 4:59 (87m @ 5:46)
4. 101m @ 4:58 (83m @ 6:03)
5. 129m @ 3:52 (84m @ 5:58)
6. 110m @ 4:34 (86m @ 5:50)
cooldown
2.58km @ 6:01
all up
7.05 in 41:58 avg pace 5:57
Reps 2-4 were into a stiff gusty headwind along the canal, I turned around and did the last 2 with the wind behind me - over a minute's difference! Remembered it was supposed to be relaxed so I took it very easy on the last one.
warmup
3.31km in 20:28 avg pace 6:11
6x30s (30s) relaxed
1. 112m @ 4:29 (84m @ 5:56)
2. 104m @ 4:48 (82m @ 6:05)
3. 100m @ 4:59 (87m @ 5:46)
4. 101m @ 4:58 (83m @ 6:03)
5. 129m @ 3:52 (84m @ 5:58)
6. 110m @ 4:34 (86m @ 5:50)
cooldown
2.58km @ 6:01
all up
7.05 in 41:58 avg pace 5:57
Reps 2-4 were into a stiff gusty headwind along the canal, I turned around and did the last 2 with the wind behind me - over a minute's difference! Remembered it was supposed to be relaxed so I took it very easy on the last one.
