400M Repeats

Ring or Kerry training run Day 2, 9% completed so far (11.7 miles)

400m repeats

I started with a 800m warm-up run at around 14:00 min/mile then went on run 6 lots of 400m intervals going between fast (8:50 min/mile) and Recovery pace (13:00 min/mile). I never checked my watch for pace though I just pushed myself on fast pace and went at a nice jog for the recovery pace.

My Garmin seems to be sending the steps I walk to the Conqueror App towards my virtual run, Not sure if I like this but I suppose it is a run / walk challenge it just feels strange to include it.

Fartlek Run

Today’s run was a 30 minute Fartlek run

I found it difficalt to keep to the speeds asked for so in the end I just ran hard (not sprint) when on FAST run and slower on RECOVERY run, I found it much easier than keep looking at my watch all the time.

WEATHER UPDATE – COLD COLD COLD !!!!

Start off with a warmup run for 5 minutes at 14 minutes per mile

Then jog for 5 minutes at 11 minutes per mile

Fartlek interval 1:

FAST: 1 minute at 8:50 minutes per mile for 1 minute

RECOVER: 1 minute at 13:00 minutes per mile for 1 minute

(x2)

Fartlet interval 2:

FAST: 1 minute at 8:50 minutes per mile for 2 minutes

RECOVER: 1 minute at 13:00 minutes per mile for 2 minutes

Fartlek interval 3:

FAST: 1 minute at 8:50 minutes per mile for 1 minute

RECOVER: 1 minute at 13:00 minutes per mile for 1 minute

(x2)

Fartlek interval 4:

FAST: 1 minute at 8:50 minutes per mile for 2 minute

Cool down at 14:00 minutes per mile for 6 minutes