I did something pretty stupid today: I ran home from work, with the intention of doing one more short run and then resting for two days. Clever so far. The fact that I cycled to work this morning is where the plan falls apart. It means that I must run to woek tomorrow… there goes the rest!

The run was a mere 32 minutes with the last 11:30 ran at 10k race pace.

Tonight I also got a swim in. Main set was 2x(16×50 on 00:55) – a nice set. Now, seven hours sleep and then run to work…

Strength and Run

I have aslready done come chin-ups today. A 1-6-1 pyramid. When or if I get the chance I will go for a run: 60 minutes give or take, no tempo wok today.


It was pretty late when I got out for a run. Legs felt tired all the way… I wore the old pair of DS racers to see if I should wear them on Sunday. I will not! They didn’t feel good at all; maybe it’s time to throw them in the bin.

On passing the track I decided to do 1 400m all out: 1:12,00 – a little slower than I thought I could go but I learned a little about the pace required and think I could go faster just with that experience. I then jogged until I was almost home and did approximately 10k race pace for the last 4 minutes.


Re did the MTB trail again with similar results. The difference this time was that I went with my neighbour – this gave me a comparitive marker and made me realise that I was correct yesterday; I may even have underestimated how bad I was! A humbling experience.


Did my home MTB trail; apart from to and from work, I hadn’t done any cycling in months – today that showed. I  little down on power and a lot down on skill. Still, a nice way to back up yesterday’s run. 50 minutes training.

Killed it

I’m just back from the track session and am thrilled with what I just did. It took every bit of willpower I had and involved lots of mind games, but I did it:

10×800 on 4:00 (2:54, 2:53 ,2:54,2:53, 2:53, 2:52, 2:51, 2:50, 2:50, 2:47)

That translates to:
3:37,5/km slowest pace (16.55km/h)
3:28,75/km fastest pace (17.25km/k)
3:34,63/km average pace (16.77km/h)

And it looks something like this:

I’m sitting wearing my compression tights for the first time this year; now hoping I recover from this set!

Last track session

Today at lunchtime I will go to the track and do my final interval session for what has become my A-race for the year. Question is, do I do 400s or 800s?

20×400 on 2:00 (@≤1:16/400)

10×800 on 4:00 (@≤2:56/800)

Neither look too appealing now that I typed them down, and I’m not sure if I could complete them either. I will probably do the 800 set to failure; Keep running until I cross 2:56 then quit – whatever number hat my be.