Notes
The program calls for an interval workout of 5*1200 for 18k total on Tuesday, but decided to shift it one day early. Also, adjusted the session to be 5*1k since this is the first intervals in the plan, so that my legs/body can 'acclimatize' to faster paces. Interestingly, the 18 weeks have intervals gradually progrssing from 6&800, 6*1k, 5*1200, and finally to 3*1600 but since the 12-week plan is an abbreviated version, then we are jumping straight into the 5*1200. Drove to CCAB track for the session. Today's splits were a tad slow that I would have liked - 3.45, 3.46, 3.44, 3.45, 3.43 = avg 3.44 with recovery being a lap of grass field inside the track. My best 5*1k were av 3.37 back in November, so av 3.44 was maybe not very surprising given the tired legs (did a fast finish 30k just 48 hours before). It was a grind, but intrestingly, HR didn't (or couldn't) go above 180 bpm. Did 4*200m afterwards in 39-41secs with no time to do a cool down. In retrospective, I probably should have done the intervals on the road in lieu of the track. With 90mins, all I could afford was 50mins of running + 2*15mins of driving/parking. The 30mins return trip to the track is probably equivalent to about 6k of extra mileage.