Another Riveting Post

Tuesday, Feb 2, 2010

Blogging is still low on my priority list at the moment so here’s another week’s worth of training.  My long run of 2 hours on Thursday felt really good along the trails at Mount Doug. Friday was an easy double with 75′ in the morning and 30′ after work. Saturday I met Dave and Ian at the Oak Bay track for my first track wo since August. Jon gave us the same wo while he had the other half of the group doing hill repeats. It drizzled rain the entire time but it was warm with no wind: 2 sets of 8 x 400 (45″) with a 3′ set break aiming for 3km pace (78″/lap for me) with the guys starting each rep off of my 45″ rests. The wo went  well and the effort felt steady for me straight through despite feeling flat in the warm-up:

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Sunday was the usual 90′ hilly run at Thetis with Jon, Adam, Matt C and Matt P and Nick.  Yesterday a steady double of 75′/30′ and today a wo at the lakes: 5′/4′ @ 10km, 3′/2′ @ 5km, 1′ @ 3km and 30″ @ mile all with 90″ rests. Dave and Nick did this one with me and we stuck to the back stretch between the 9km and 6km markers. The intervals  were paced well except the 1′ rep which, according to the Garmin, was at 10km pace…uh, I don’t think so, unless  I lost focus completely and Dave and Nick were really slacking off, as I wasn’t too far behind them:

3:30/km – 3:31 – 3:22 – 3:15 – 3:30 – 3:05

If you want real quality blogging visit Alias Basil, a favorite of mine.