11 Mile Aerobic Max HR 150bpm incl. 6 x 1000m @ 5k Pace

I've had four days off now, and feel a lot better for it. I'm not injured or anything like that, just a bit "worn out" with the training. I don't feel like I'm making the progress I really want to either so its a bit demotivating as well. Certainly not from lack of trying. So I took a few days off to get my head back in the game, and "reboot" to get my mojo back.

Today's run is a hard run, so at least my legs are well rested for it. 11 miles with 6 x 1000m intervals at 5k pace. 5k pace for me is about 6.30 min/miles. Previously I've managed the 6 x 600m intervals, although this does add on quite a bit distance at speed. But I'm looking forward to it and to see how it goes.

I did the first 5.45 miles at an aerobic pace with my maximum HR of 150bpm, but the pace for this portion of the run was a lot slower then I was expecting. Perhaps this is what taking a few days off does for you? I was determined to have the intervals on a flat section of road so timed my run out to a point on the road where I would have no hills. Once I hit the lap button on my Garmin FR305, I was off and into the first interval, looking to maintain 6.30 min//mile.

Splits below...........



As you can see the first 3 of the 6 intervals are at target with lap times of 6.26, 6.26, 6.24. Then I start slipping backwards with the final 3 intervals at 6.44, 6.59, 7.10. The recoverys also went from a jog to a slow walk to enable my recovery in my 90 seconds recovery period. Although I didn't hit my planned pace on all 6 of these intervals, I was giving it everything I could so happy with the effort it took. I was pushing hard even when I felt like giving up, I still pushed hard. Mind you my legs feel it now and no doubt they will be sore for tomorrows run.

Overall a good run and I'm happy with the results. Having had a few days off its a vigorous return to training. Tomorrow is a Medium Long Run of 15 miles. Its getting darker earlier now so these runs are becoming more difficult to do in the country as darkness is another excuse for some of our local motorists to run us over. None of the lanes are lit, so my training might have to start coming back into town.


Todays Intervals............