It's raining, it's dark, and the plan for tonight is to run 5 x 1200m builds with 400m jogs between each. We've been advised to increase our pace by 5% each time and to have some sample times in mind.
I worked out times for each 1200 based on the last repeat being at 6min k pace:
8:45
8:20
7:56
7:30
7:12
My aim is to achieve those times or faster.
I also reviewed the data from the 8 intervals of 500m last week and noticed that my heart rate was between about 92-95% of max for each which is about right for the intent I believe, no reason to go harder at least.
I plan to have a gel before I get there and eat a banana immediately afterwards.
But my main reason for posting right now is I am not keen on the running in the dark and the rain and landing in puddles! Not cool.
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