For whatever reasons, I haven't done a proper speed session for a while so, after a really good weekend's training, today it was back to Swanshurst Park to zip up the man suit and get on with it.
My last two speed sessions were a little while ago, and consisted of some quite short efforts: 4 x 2 minutes, with first 2 minute and then 1½ minute jog recoveries.
This time I cranked it up a bit and went for 4 x 3 minutes off 2 minute jog recoveries. This was of course preceded by a two mile jog warm up and stretches, and followed by a few more stretches, a two mile jog warm down and finally more stretches.
I was fairly happy with my efforts, though I overdid the first and slowed with each successive interval. I also messed up my recording, so I can't be certain of my pace throughout, but I think it went something like 5:45, 5:50, 6:15, 6:20, and I think the last one might have been a little short, too!
Hopefully I'll make these sessions more regular, and in doing so start to judge my first effort pace better, so that I gain consistency through the session. That said, there'll be no speed session next week, unless I drop my rucksack and sprint round and round the top of Skafell, or whichever peak I happen to be on come Tuesday evening!
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