Straight after work tonight I went for my run! The plan stated a 4 mile easy run followed by 6 x 30 seconds at 8.00 to 8.20 minute mile pace with 2 minutes slow recovery in between.
My legs felt heavy initially but after the first mile or so they loosened up and I felt OK. It was nice to run at an easy pace and I completed the 4 miles at a 9.34 minute mile pace. Then came the speed intervals and today the 30 seconds seemed to go by in a flash and I was delighted that I managed to maintain the pace (or faster) for all 6 intervals completing them in a 7.19, 7.04, 7.04. 8.17, 8.05, 8.14 minute mile pace!
I was delighted with this especially since it was on tired legs! I ran a total of 5.50 miles at an average 9.45 minute mile pace!
My Heart rate monitor showed my average heart rate as 84% of max. I still haven't worked out training by heart rate yet but I'm getting used to the numbers at the moment!
After my run and a shower I had a quick bite to eat before heading out again to the Tri Club swimming training session where the focus was on speed intervals!
Considering I had already done a run I managed to keep up with the others in my lane and swam a total of 2000 metres or 1.24 miles!
I am pleased with both my performances this evening!
WHOOOOOOOO HOOOOOOO!
Yesterday, I booked to go to Madrid for a weekend break in March with a couple of friends to run the Madrid Half Marathon!
I am very excited about it!
I loved Barcelona Half Marathon so hoping Madrid is as enjoyable!
BRING IT ON!
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