Ran into work and then hooked up with the boys for a long pyramid session. Smaller crowd than normal. The session comprises of
10 mins hard (90 sec standing recovery),
5 mins hard (90 secs sr)
3 min hard (90 secs sr)
2 min hard (90 secs sr)
You reverse the reps...so on the way back 2,3,5 and 10.
Went to the front with Muz and avg'd 3.28 for the first 10 min, Rich High was 30-40m behind. We avg'd 3.20 for the 5 min rep, 3.18 for the 3 min, 3.15 for 2 mins. We covered 6.06km at the turnaround. Rich High was still only 30-40m ahead. We pushed the 2 and 3 min rep and caught the large group that Mike was running with. I ran the 5 min rep a little quicker and put a slight gap into Muz and Rich. The last rep was tough with the hills and it was pretty hot out there again today. Got back with 24 secs to spare, Rich was about 12 secs behind me and Muz around 16 sec. Rich is running well at the moment..
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2 comments:
Nice work mate. Looks like you're getting some good form back.
Getting stronger but still a long way off where I want to be..
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