Afternoon Run - 18km (more speedwork stuff)

dannewton just finished a 18.31km run, that lasted for 109 minutes.
This run helped dannewton burn 1344.0 calories.

Description from Strava: Back to Speedwork on Wednesdays...

A quick post tonight (about the session last night lol)

It was indeed Wednesday, and that meant it was time to try some intervals again. I'm only doing these once a week, and I wanna try to make the session different each time. This is done by changing the speeds and the duration of each intervals... shorter intervals can be run quicker, longer intervals can be run slower*

*although slower is relative, I'm still trying to run these as fast as I can for the duration of each interval.

Once again I returned to the same part of the village, to run laps around the housing estate. After last weeks short hard sprints, I wanted to try holding a quick pace for a longer duration.

For this session I aimed for 3 sets of 2 laps at pace, with a lap between each set at an easy pace to recover.

I did the usual warm up and cool down too, jogging a 5km loop around the village for each

I'm still finding my feet (pun intended!) regarding the pace I am able to 'comfortably maintain', so I aimed for a pace of around 5:00min/km for each interval. However, when checking my watch half through the first set I realised I was hovering around 4:30min/km and feeling reasonably ok.

To be honest I'm not sure I could manage much faster for the duration, each set of 2 laps took around 8 minutes.

But, as the graph shows, I did manage to complete 3 sets at that pace... and feel pretty happy with how it went. It is once again the quickest session yet, and that meant I made a lot of new records according to Garmin. I have only had the watch since last Christmas so its quite easy to get new records at the minute.

The screenshot below from Strava is a little more useful as I've been recording runs on Strava for the last four years:

And the most noticeable result here is the '3rd best 5km effort' at 25:38. Considering I know that those 5km included 2 fast intervals and 2 slow recovery periods, that makes me optimistic, that with a little practice I can beat 25 minute's, and beyond.

If you would like to check out this activity on strava you can see it here:
https://www.strava.com/activities/10411291152

About the Athlete: Living in the UK, I am an intermittent Runner, but always striving for more consistency. When I'm not training I can be found photographing insects or listening to really loud angry music (which is the best type of music obviously!)

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