nice parkrunning and training going on. Matt and Simons speedy sessions from thursday stood out.
Did a cruise tempo session today instead of a pure tempo. 5*1mile off 60 sec. Target was 5.24. They came out 5.22, 5.23, 5.25, 5.23, 5.21. was feeling a touch knackered before hand so happy I hit the target
Simon, saw pictures of the nationals and it looks like a proper mud bath. One of the lads at my club said had i turned up i would have taken one look at the course and jumped straight back in the car. i noticed you got beat by a couple of lads i normally beat so i assumed you took it easier than flat out. still a decent performance though. Roll on the 5k and 3k season!! im guessing you saw greenwoods performance. handy wasnt it! im assuming he is doing london again and must be good for a sub 2.25
did a 10*800 session off 90 secs last night. target was 2.35 (for a 32.20 10k pace) but a combination of icy track (seemed to slip more and more as the night went on) and having man flu over the weekend meant they averaged 2.36/2.37. never happy to miss the target but happy enough considering the conditions.
Ric, I know the session you mention and it is a good one.
sg - reason you don't "normalise" the elite session is you only need the extra rec if you work hard. So if you take 59 secs to run 200m you only get 1 sec rec. so basically running continuously at 8min mile pace for 30 mins. That's easy. So you find the right level of effort:recovery to make the session work for you. For seb Coe it will be one time , for me another. But probably the hardest session I did last yr was 8*200 off 30 secs but at flat out pace. that was tough.