intervals

training session #1488

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Thursday 7 March, 18:37

Interval session with Sheffield VRs. Low turnout just Kelly, Mikk and me. The usual part of the park was very wet and a rugby group were on it. Did pyramid session on footpath.

7 min half mara pace

5 min 10k pace

3 min 5k pace

5 min 10k pace

7 min half mara pace

2 min jog recovery between each

Bumped into Claire H while on last leg.

Stats include WU and WD

Distance: 6.29 miles

Time: 1:07:56

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training session #1483

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Thursday 28 February , 18:38

Intervals session with Sheffield VRs. Stats include WU and WD.

400m efforts with 200m recovery. Two sets of four. Three minutes rest between sets.

Distance: 5.15 miles

Time: 1:07:39

training session #1471

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Thursday 14 February, 18:38

Went to intervals training intending to rest stiff calf and just do WU and WD. Then watch and encourage. Calf eased off so did the intervals at tempo pace.

1200m; 100; 800; 600; 400; 200; 100, with 90 sec recovery.

Total distance: 4.96 miles

Total time: 57:48

training session #1462

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Thursday 7 February, 18:38

Intervals with Sheffield VRs. Ran in Ecclesall Woods, 3 minutes at tempo pace, 2 minute recovery x lots (lost count). Messed up stats by driving into Sheffield centre before stopping watch.

training session #1535

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Thursday 10 January, 18:37

Intervals with Sheffield Vegan Runners. Did this at 90% effort as my second intervals of the week.

8x 20 seconds with 10 sec recovery. Then pyramid session: 3 mins, 4, 5, 4, 3. Then 3x 200m.

A hard session on grass/mud and enjoyed it.

Stats include WU and WD.

Distance: 5.2 miles

Time: 1:25:04

Avg pace: 16:21 min/mile (lots of recovery and standing around)

Calories: 676

Trainers: Brooks Cascadia 13

training session #1534

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Tuesday 8 January, 18:37

Intervals with Mansfield Woodhouse Pootlers run club. About 19 of us.

It was a pyramid session: 100m, 200, 300, 400, 400, 300, 200, 100. Did more than one and a half pyramids, it was a timed session for all abilities.

Set off fast with two front runners. Anthony and Shane. Shane fell behind and I followed Anthony to see the pattern, know the routine. On the second pyramid I pulled in front of Anthony and stayed there. Felt great to be fastest that night. Smiled all evening.

Stats include WU and WD.

Distance: 5.29 miles

Time: 52:26

Avg pace: 9:54 min/mile

Calories: 604

Trainers: Brooks Ghost 10

training session #1531

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Thursday 3 January, 18:26

Interval session with Sheffield VRs. Bigger than usual turnout.

Short sprints, 8×20 sec

Longer pyramid sprints, 200m, 400m, 800m, 400m, 200m.

3 x 100m

Stats include WU and WD.

Distance: 5.01 miles

Time: 1:13:52