stepping out of the office i was again greeted with the cold wind which has been hanging around for the last few days. i was hoping for a windless lunchbreak to run my final short fast session before the 10k race this sunday but it wasn't happening. still had to make the most of it though...
the wind was chilly but i managed to get through a 5 km warmup in 22:10 feeling ready to get into it. i had planned on running 4-5 sets of 600m at 3-5k pace + 300m at 1500m pace with a 1 minute recovery between each. i managed to get through the first two sets feeling ok but i started suffering some bad stomach cramping issues which added some pain to the session. to ease the pain i modified the session and ended up running 4 x 300m repeats alternating 5k pace and 1500m pace with 45 seconds recovery between each. i was happy to finish this workout and hold the paces i was trying to hit. stomach sorted itself out on the cooldown back to work. it at least probably helped me control the pace without pushing harder than was necessary.
workout: 2 x (600m (3k pace)-300m (1500m pace)) (1' recovery), 4 x 300m (45" recovery) alt. 3k pace/1500m pace
warmup: 4 km (22:10)
2 x (600m-300m)
600m - 2:02 - 3:23/km (49)
300m - 56.2 - 3:07/km (70)
600m - 2:02 - 3:23/km (56)
300m - 57.3 - 3:11/km (1:57)
4 x 300m
300m - 1:02 - 3:26/km (47)
300m - 54.8 - 3:02/km (44)
300m - 1:01 - 3:23/km (47)
300m - 54.5 - 3:01/km
cooldown: 2 km (10:00)
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