Hill Intervals: 3 K + 1 K @ 4:15/K

Feb. 5, 2019
Warm Up 3.5 K: 23:15.35
Active Rest: 2:15.94
<Intervals: Target Pace=4:15/K>
3 K: 12:53.83 (Target=12:45.00)
Active Rest: 2:00.45
1 K: 4:06.12 (Target=4:15.00)
Warm Down 9.7 K: 1:08:17
Total 17.5 K: 1:52:49 

Eleven days to go before the Ohme 30 K Road Race. This is the last interval training before the race. In order to develop the cardio-vascular capacity to withstand the
formidable undulation presented by the course, I ran a hilly 3 K course @ 4:15/K pace and did another 1 K fast run with a 2-minute break.

I fell short of my target in the first 3 K run, but finished well under the target in the following 1 K run.

According to a former Hakone Ekiden runner, there is greater gain associated with a long slow jog right after intensive interval training, so I extended my running distance significantly from the usual 3.5 K to 9.7 K. I hope to enjoy the benefit of this extra effort soon.