Double Tuesday

Mon: Cross training session - 20 min power session on the bike, 20 mins ecliptr and some light weights.

Tues: With work commitments I knew I could not get out with the HuRT squad. So I picked a Fartlek session out of Sandrock's 'Running Tough'. The US Olympian Don Kardong used this session as a prep for the marathon.
15 min warm up
2 mins @ half marathon pace (HMP)
Float of 1.30 min @ marathon pace (MP)
1.30 @ HMP
1 min @ MP
30 sec @ HMP
30 sec @ MP
Repeat 5 or 6 sets.
After the warm-up, I completed 5 sets. The HMP varied from 3.30 to 3.35. The MP was varied from 3.50 to 4 min. The wind was a factor today. I would have liked to hit the HMP at 3.30 and the MP at 3.50. Enjoyed the session. Quads still feel a little tired from last weeks effort.

PM: Out with Gerso for 2 by 3k off 2 min with a 1k fast rep. Gerso went out pretty quick for the first rep and avg'd 4.26k/m for the 3k loop. The 2nd rep was a little slower with a 4.35 km/m. The last 1k rep from the stone gates in the domain down the hill was covered in 3.52. Another strong session by Gerso.