Today's track program:
10-20 min warm-up
3 x 1600m @ 6:16m/k... (1 min RI)
10 min cool-down.
Because I didn't want to become any more distressed than I was yesterday by the 'vision', I didn't race against Virtual Partner this morning and I very much doubted that I'd get in front of him, so I decided to just run each 1600m with as much effort as I could maintain for all three repeats; I think it was the right decision : firstly I jogged a 1600m course for a track around the streets in Renwick and began :
2km warm-up + 4 strides.
10:05.1 (6:18m/k) AHR 87%; 9:56.9 (6:13m/k) AHR 79%; 9:36.6 (6:00m/k) AHR 159? 100%?
RI about 200m walk
1km cool-down walk.
I thought these were good results and certainly surprised me, especially as I usually try to stay ahead of VP and today I just ran by perceived effort for each 1600m. The first 800m fairly flat, then at the turn 600m of gentle uphill - but uphill just the same! - and the last 200m fairly flat.
A good quality workout....even if I say so myself!