Warm-up 15 minutes jogging; 4x100m strides; stretches....Done!
2 Sets of 4x800m :
4x800m (For the 1st set no faster than 5:12; even pacing all the way & no sprinting!). 3:15 intervals.
1st Set : 5:12.2; 5:12.6; 5:06.8; 5:12.2
7 minutes break....You bet!
2nd Set : 5:05.5; 5:00.7; 4:59.5; 4:56.8 After downloading data from today's session, I find I did 5x800m in the 2nd set!!! 4:51.5 I suppose there's a penalty to pay for this!!
Warm-down cut short (from 16 to 7 mins. to get to hair appointment!). Another penalty!
How I Felt: very comfortable pace for the 1st set; no huffing or puffing! Good!
2nd set : I ran with more effort; found the pace comfortable, just not very comfortable! Huffing & puffing ?....somewhat, at the finish of each 800m, especially in the last 10-15m, but still OK & no lactic legs today! I felt this was a good session, so one day or even one dark night I might run out of sight!
....95% for the session!
PS. The photo at the top of this blog was in the local newspaper today with an article about some old dame still running marathons!!
Some old dame indeed!
ReplyDeleteThat's OUR Dame LL thank you very much.
There is nothin' you can name,
ReplyDeletethat is anythin' like a dame.
That dame is damn good.
ReplyDeleteGosh, great rep times there LL!
ReplyDeleteDid they mention in the article about all the hard training you do?
Getting faster. Horrie will have to do some speed sessions before Canberra to keep up with you.
ReplyDeleteCareful LL, you might become as big a running celebrity as Tesso!
ReplyDeleteThat's a great session, how long did it take?
Yes, Tess I gave them all the gory details & by the time I'd finished, the reporter had fallen to the floor!
ReplyDeleteNo Superflake...Horrie will have to practise running at an 8-9min/km; incredibly more difficult to do if not used to it & walk breaks if necessary; see Ewen's post - he was nearly crippled towards the end of our long run last Sunday!!
Thanks Ewen! If it wasn't for you I wouldn't by any damn good at all!
And Robert Song, you're right!
There ain't a thing that's wrong with any man here
That can't be cured by puttin' him near
A girly, womanly, female, feminine dame!
I missed your question, Dave...sorry! About 3 hours incl. warm-up, intervals, mid break & warm-down; as for being a celeb. like Tesso...not a chance!
ReplyDeleteI reckon you are a pretty 'cool' dame :-). Especially when you attract the younger men to go running with you!
ReplyDeleteTA
woo hoo a famous Chickybabe...someone will have to put the link on CR and we can all comment on it there as well :)
ReplyDeleteYou are going to fly at Canberra this year LL. I am sure with all your training and increase in speedwork since last year that this years race will be much easier on the legs to cover.
It is getting close now isnt it :)!!
That's a very good session Chickybabe. You are in great shape at the moment. Don't worry about pace. I ran 7.5 minute kms at Gosford for 6.5 hours so I have had plenty of practice running slowly. I will do whatever it takes to ensure you get what is rightfully yours - that W75 50km record!
ReplyDeleteKeep up the marathons LL. You are an inspiration.
ReplyDelete