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Uq - John Oxley Track: 1.1K Warm Up, 3 X 2.2Km @ <4Min/km Pace, 1.1Km Cool Down
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vat
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Run
12 October 2011
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run bridges long repeats uq Vibram Bikila
Core session in the morning along with stretching - 1 min of bridge, side bridge, raised hips, 4 x 30 seconds opposing arm and leg
Session done in smaller Vibram Bikilas with Injinji socks. Mild to warm conditions, fairly breezy.
1.1km warm up in 5:19 @ 4:51 per km pace. Felt a bit flat initially, started to loosen up about halfway through.
3 x ~2.25km as per the following:
2.24km in 8:52.1 @ 3:57.0 pace
3:31 recovery
2.21km in 8:38.7 @ 3:54.7 pace
3:30 recovery
2.24km in 8:50.4 @ 3:56.9 pace
Felt fairly flat through the first rep and flirted with 4 min/k pace through the first two thirds until freeing up late. Second lap felt better although some headwind early. Started to struggle through the third and didn't feel great in the last half. Was thinking of doing four reps prior to the session but with the Toowoomba Half on Sunday thought it prudent to call the session there rather than smash myself chasing a fourth rep.
1.1km cool down in 5:25 @ 4:52 per km pace.
Session done in smaller Vibram Bikilas with Injinji socks. Mild to warm conditions, fairly breezy.
1.1km warm up in 5:19 @ 4:51 per km pace. Felt a bit flat initially, started to loosen up about halfway through.
3 x ~2.25km as per the following:
2.24km in 8:52.1 @ 3:57.0 pace
3:31 recovery
2.21km in 8:38.7 @ 3:54.7 pace
3:30 recovery
2.24km in 8:50.4 @ 3:56.9 pace
Felt fairly flat through the first rep and flirted with 4 min/k pace through the first two thirds until freeing up late. Second lap felt better although some headwind early. Started to struggle through the third and didn't feel great in the last half. Was thinking of doing four reps prior to the session but with the Toowoomba Half on Sunday thought it prudent to call the session there rather than smash myself chasing a fourth rep.
1.1km cool down in 5:25 @ 4:52 per km pace.
