Getting down to Business

Monday: 45 min aerobic run with Berger. Berger is currently training for Canberra and was keen to keep the pace at 4.20 km/m. Beautiful sunny day for running…
[10k]

Tues:

Ran into work [4k]

Farklek, I haven’t pushed the pace in while so I was keen to see if there was any speed in the legs.

o 20min w/up
o 3x3min with 90sec rec at 5k pace(3.22, 3.21, 3.20)
o 4x30sec fast with 1min rec ( 3.15, 3.12, 3.10, 3.12)
o 3x5min with 2.5min rec at 10km pace (3.26, 3.28, 3.31)
o 4x1min fast 30 sec rec (3.10, 3.12, 3. 15, 3.08)
o 10min jog down

Tough session and disappointed I struggled to keep the pace on the 3 by 5 mins. The recovery running in between was pretty slow around 6m/k pace

[16]

Wed:
Up early for 90 min MLR, struggled to getting going and was a little tired towards to the end. Still managed to keep 4.30 pace for the whole session. I am thinking I need company going forward on this run..
[20k]