Mixed Training

I went out for a long, slow run without deciding how far I was going to run, but hoping to run at least beyond 12 K. I first ran a hilly shuttle course to cover 6 K in 31:55:97. Then I changed the course to a flat 2.5 K loop, and lapped it twice to cover 5 K in 25:46:41. I had a choice between switching back to the hilly course and lapping the same loop two more times, this time in the opposite direction. But neither seemed exciting enough to keep me motivated. So I did intervals: 350 M by 7 sets with the target being coming under 1:20 (roughly 3:48/K pace).

Here's the result of the interval training tonight:
Jog 0.51 K: 4:01.28
350 M: 1:18.31
Jog: 6:35.32
350 M: 1:17.09
Jog: 2:58.55
350 M: 1:13.71
Jog: 3:29.14
350 M: 1:14.79
Jog: 5:31.79
350 M: 1:15.51
Jog: 3:30.39
350 M: 1:16.03
Jog: 3:25.00
350 M: 1:16.38
Jog 0.86 K: 6:36.71

I came under 1:20 in all seven sets. This is a big improvement from only three out of seven last time. I hope next time I do it, I will either come under 1:15 in three out of seven, or come under 1:20 in ten sets, instead of seven. We'll see.

Today's training was for 1:42:42. I covered a distance of 16.92 K.