I did two runs this week, one fast-ish 5K and some intervals, but I skipped my easy run in favour of a bike ride as I was away with a few friends and this seemed like a fair option!
Tuesday: fastest 5K in a while!
So I managed a 4.33 KM/ hour five K which is my fastest in a while, which I was pretty pleased with, this felt OK too, starting off slower and then getting a little faster towards the end.
I know what the pace feels like too, you'll know what I mean if you run regularly!
Thursday: Intervals....
I really enjoy my intervals, around the same route as the above.... I only really regard this as four proper intervals, everything preceding is a warm up.
So the proper intervals are:
1 - 400 M
2 - 200 M
3 - 400 M
4 - 400 M
At around a 3.50 pace on average, maybe slightly faster, which I will take given that I'm almost 50!
I'm feeling that I might just be able to nip a 5K under 20 minutes maybe even this year if things keep going well. That's more of an ideal thought not a goal.
Saturday cycle ride...
I was in Cambridgeshire this weekend staying in a cottage with a few friends and went out cycling for the day. It was hardly a speed session, but that wasn't the idea!
NB slow pace because I forgot to turn the Garmin onto pause for most of the half way pub break!