reflections

Some numbers from Sunday

Mile	Pace	AHR	time
1	12:58	150	12:58
2	14:07	148	27:05
3	12:59	151	40:04
4	13:12	153	53:16
5	13:05	152	1:06:21
6	13:48	147	1:20:09
6.2	12.25	154	1:23:24

I was looking back at the first six miles of Robin Hood, which was not a good run.

Mile	Robin Hood Pace	Robin Hood AHR	Leeds AD Pace	Leeds AD AHR
1	12:59	165	12:58	150
2	13:59	152	14:07	148
3	13:08	156	12:59	151
4	13:38	160	13:12	153
5	13:12	159	13:05	152
6	14:08	150	13:48	147

The Leeds run was marginally quicker - but, more to the point, at a lower heart rate - so maybe I am getting fitter.

I knew all that data would come in handy sometime!

Pyramids

So today, I was originally going to run outside, needed to do 4 miles, but the teenbeanzes have rotten colds, so I offered to take them to school and then go on to the gym - have not been for ages.

I started off planning to do yassos - but setting my target time as 6 hours for a marathon gives 8 km/h on the tready - and that is very hard work. So after one 800m at 8km/h and recovery 200m at 6 km/h and then 200m at 7 km/h I decided to do a pyramid speed session.

It goes like this:

warm up to 7 km/h in first 400 m then increase by 0.1 km/h each 100 metres, up to 7.5 km/h (which is quicker than my average pace on Sunday, so first target) then back down in steps to 7 km/h, recovery at 6.o for 100 metres then up again. Repeat until 6.4 km (4 miles ) done.

next time I shall do the same thing but go up to 7.6 km/h

the thing is, I do find the tready hard going, so need to have some variety in there to keep me going, and 100m slots are short enough to do that

beautiful blue sky outside now - so I must go and do something in the garden, as this is supposed to be a day off