Mcs, not surprised that was tough. 7 miles as intervals? Ouch! I'd never do more than 4 x 1m, and often just 3, with a warm up, recoveries & c/down, that would take about an hour, and those are 3@ 5:45-50. You mustve been tired after that.. Well done.
Umbongo, after 4 x 10ks, 2 club races and the half marathon, all in km, best tip, use a garmin or watch, lap based on the km markers. I don't quite get km completely, but for a race, they come up so often, and simplify the Maths ... 5 min km x 10 = 50 mins, so 47min you want around 4:40-4:45 or faster. Helps start steady, and finish fast.
Andrew, sounds like fun. Most treadmills have a session like that, maybe hidden in the advanced menu.
Well done AH.
9.6 miles tonight in 1h10mins, 3.5m warm up to club, then rest with pals, nice fast finish. Brrr. It was cold out there about 2 degrees, temp now zero outside.
Booked a top 10k December 30th, aim to get under 40 mins in 2012 just!
Last year a Top field! Winner was Jonny Mellor 29:05 that've done running bootcamps with, has raced Mo even. Brownlee brother 2nd only 5 seconds behind and went off to do tri training! 60 athletes run under 33 mins. Yikes. Scary fast.
Day after the 10k may do a marathon slowly, for ultra training.
