Home late-ish from work, had to do some report stuff, then I couldn't be stuffed going outside. God bless the treadmill! 12K of running, broken down as follows:
750 m warm up @ 4.42 min/km
250 m warm up @ 4.17
3K @ 3.45
3K @ 3.48
3K @ 3.51
2K of cooling down, slowing down 10 sec/km every 500 m from about 4.40. No repetitions, just dropping the speed every 3Ks to ease into solid running again.
Not quick, but a really solid hitout. The HR would have spiked about 166, and the average would be into the 150's. Probably my best hit out, even with a head full of snot, since Boston - seriously! Even with the inevitable presence of DOMS after yesterday's sharpener session, whacking the headphones on and belting out a solid session on the tready just worked for me this evening.
I've been told indirectly to watch my back as some younger runners are creeping up timewise and making big strides. Fantastic! That tells me the club is getting stronger and will get stronger provided we can keep the interest up of the 18-22 year olds. Whilst I have won 2 winter champion awards at the club and I'm chuffed to have done so, I don't believe I'm the best runner at the club and the award reflects consistency rather than being significantly better than anyone else. I'd love to make it three, but missing two races whilst in the US will work against me - just have get back in the groove again.
Some parting wisdom from Kevin.....
0695555555555555555555555555555555555555555555555555555/
]5u;45]utq54
Translation: daddy, why do you put me on the keyboard and try to make me type?
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