Fartlek Float !~
G’day RTRE blog reader,
Good night’s sleep Monday night into Monday morning…..
Another good slep Wednesday night into Thursday morning, arising at 3.35am…. brekky # 1and onto the motor bike and on the line by 4.35am…
Very busy but satisfying shift, with cooler temps today which helped….
Out of work at 9am and off to DD for my java lite… great weather and a lovely day for a bike ride.
Home for on line coaching, then time for 200 push ups, 100 sit ups, 50 reverse crunches,, new core routine and 100 back extensions….
Then time for the track with Sam the Man, Liam, Wheat Thin, Rocket Man and Steff……
Temps in the low 80’s but much less humid and sunny with 12mph wind out of the NE.
The planned workout was simple in its construction. A quazi fartlek of sorts, a broken tempo workout, not particularly intimidating for a change as so many track workouts can be, but non the less very valuable. I was the only one of the group doing this workout.A great day of weather for the workout run at Point Borough…. It was cool to see Steff, an elite runner, running with Sam. Very cute.
1.5 mile warm up, mile stides, then 25 x 150 which with a 50 meter jog beyond the final 150 would give me 5,000 for the workout.
The goal, to run right at or just above 5,000 pace in a relaxed controlled manner, not focusing on the split times but rather focusing on the process, form, relaxation at speed, breathing cadence etc…
28.81 30.93 31.27 30.79 29.75 30.14 29.71 29.25 29.1 29.68 29.63 30.05 29.89 29.76 29.85 29.72 29.25 29.23 29.16 29.78 29.53 29.14 28.53 27.63 26.64
Recoveries 20.58 19.20 18.48 17.73 19.24 17.83 18.91 18.96 17.91 19.00 18.08 18.51 18.84 18.52 17.94 20.24 19.29 17.88 18.82 20.22 19.15 18.15 17.81 16.74 9.74 19.55 total for 5,000.
Mile cooldown. Excellent and valuable session…
Family time the rest of the day !
G’nite all, G’nite Dad, I love and miss you..
Let the good times roll !
Walk in Peace
