For me today it was 6 x 200 m's at 1500 m pace with 30 sec jog recovery. av 1500 pace could be anything from 3.54 m/k to 4.00 m/k I ran them on our local football pitch. Warmed up for 2 miles at 8.18 mm pace, av HR 120, MHR 135 did all my usual prep stuff then 6 x 200 45 sec, hr 112/136, av pace 3.49 m/k 50 sec, hr…
K2 Sorry to hear about the calves, which sound very much how one of mine was last week. Icing and stretching sorted it surprisingly quickly. I'm sure aws could draw a veil of invisibility over the gym building. Mild and sunny morning here. I chose a flattish 11.6k route, decided to run a negative split, and did -- about a…
Morning 3.27mi; 38:30; 11:46/mi Consistent or just plain boring? Well I enjoy the running so that's not boring but reading the results is. So consistent is a handy euphemism. aws
TS I meant to add where are your 46 steps up to your office??? Now I will look at link for Superglides!! Also now read aws's 21 miles and Tracey's posts.