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Archive for February 8th, 2006|Daily archive page

West Suffolk Athletics Track

In Uncategorized on February 8, 2006 at 8:49 pm

6.20pm 6.4 miles in 50 minutes 01 seconds.

Week to date mileage 12.4

Month to date mileage 41

Average weekly rate 33.5

Average Monthly rate 146

Weather: Cool

I ran down to the track tonight which is only about a mile away. I warmed up with a further 4 laps and then we were into a fairly short interval session which was to be run at faster than race pace. That’s an extra gear which I don’t feel I exactly have as I just haven’t down much interval work in the pace and I have never been quick.

we started with 4 intervals of 2.30 minutes with a minute recovery inbetween. After a 5 minute recovery a further 3 intervals of 2.30 with a 45 second recovery inbetween and then finally a further 2 intervals of 2.30 with 30 seconds recovery inbetween.

the objective was to be consistent with all the runs arriving at a certain part of the track each time . The trick being to avoid running quicker on the first few intervals than the last ones.

I think I generally succeeded in this running most of my 400’s in 1.40-45 which is faster than my race pace as I think this equates to 7 minute miling.

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