As the title suggests today was a new session never been done by myself before. The new 4 week cycle came through late last night from -Q- which i didn’t see until breakfast this morning at 0530. Not the nicest wake up call on a Monday morning especially as i had assumed it would be a low HR capped distance piece!
The session 20x1min (1 rest) @ rate 20. What makes it even more of a treat is the 5km fletcher warm up which takes a good 20 minutes or so – just what you want at 7am Monday morning!
Usual moaning – too hot in the sweatbox, still no fans and no hope of going outside as it was raining. Also no idea of pacing so off i went into the unknown.
5k warm up went well, had a good 10 minute gap in between starting the first set sorting out music and stripping down to just shorts in an attempt to keep cool.
All in all a good session. Went of far to conservative in the first set (1.42) then realised i was in fact a lot stronger than that and hit the next 19 sets 1.37 and 1.38. Didn’t get an exact average at the end as the 21st set was paddled at cool down pace so it counted it and effected the whole average.
Fastest set was 1.35.5 around the 14th set.
Busy day at work didn’t get any paperwork done , took a few fitness tests in the rain and then hit the gym again at 3pm for session no’ 2.
Had to get some more distance in and had an hour low rate at 70% HR. Very boring but felt good after this morning, legs ok, i pod in, just bloody hot again – under pace compared to Saturdays 18k but it’s the heat (did i mention that?!). Worked on sitting tall and keeping good form.
Long drive home in traffic then dinner, prep meals for tomorrow, stretch and bed after this.
Just another day and another step in the right direction.
