So its the end of the first 3 week block and it certainly ended well. I found out that when I started to push on the final rep of each set and especially on the paced 2km set I did on Friday, that I had a lot more in the tank than I thought.
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| 5 x 1km with 1 min rest on 1.54 |
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| 4 x 1500m with 4 min rest on 1.54 |
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| 3 x 2km with 4 min rest. 1st and 3rd on 1.59 and middle rep sub-maximal 2km piece |
I managed to pull out a 7.10.7 middle 2km which is starting to look like a much more reasonable 1.47.6 per 500m split. I've no idea how long the improvement will keep going, or what I will eventually manage come the final test, but I'm interested to find out.
After the session on Friday I spent the weekend in Exmoor with Lotte. We did nearly a 5 hour run on Saturday and a 4 hour walk on Sunday. I rested on Monday as we travelled back, but will probably take 1 more day to recuperate before hitting the next 3 week block of sessions.
Again I may be demonstrating my naivety with regards to what I can or can't achieve, but will be aiming for a 'conservative' or perhaps 'foolhardy' 1.52 per 500m split for the baseline of these next 3 weeks of sessions. :-s
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