Posted: 28/07/2014 at 00:12
Evening all. Thanks for the comments, bit more phlegmatic about Friday now. A PB is a PB, ought to make the most of them really. Probably going to mean a target for the year missed though - unlikely to find another fast 5k before I retreat into base training for the winter.
Hope Scotland is treating you well so far, Lit. Cooler up there I imagine, which mercifully it is here now too as yesterday was a real stinker.
One marker of a below par performance on Friday was the fact that I was fresh and ache free yesterday, though took it very easy in a sweltering 28C recovery run. Saved myself to dip my toe into the water of a lactic tolerance session along the canal today as the focus switches back to the track, Wednesday's 3000m and a big weekend in a couple of weeks. Kept the volume and intensity sensible as it was a first bash.
Variable paced lengthy warm up, and a main session (borrowed and adapted slightly from something I cribbed off Dean) was 1000m, 600m, 400m with long recoveries at faster than 3000, 1500 and 800 pace respectively. First was into the teeth of a keener than expected breeze, other two with it assisting. First therefore felt harder than it should have done, other two perhaps not quite hard as they ought, though still hard enough! Paces of 5:36, 5:10 and 4:50 so hit the targets I'd set for myself.