5.30 pm 7 miles in 56mins
Week to date mileage 12.4 miles
Month to date mileage 7
Average weekly rate 31.9 miles
Average monthly rate 146
Year to date 139
Lifetime 9732
As I missed the track session at the West Suffolk Arena I decided I would do something a little harder than a steady training run. I ran a pyramid fartlek session! Difficult to do on your own and I thought it was a tough session.
To explain what this entailed. I warmed up for a mile and then ran a serious of intervals starting with 2 minutes, then 3 , 4 and 5 minutes allowing myself a recovery of half the time of the interval at a slower pace. The other side of the pyramid is a reduction in the intervals starting with 4, 3 and then finally 2 minutes.
It means 23 minutes of fairly hard running at a faster than comfort pace which is excellent training and is known as a fartlek session.
I warmed down for the final part of the run feeling I had worked hard.
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