We had an abortive training session last night when Fat Lad, Paulie and I all had reasons for not wanting to train, so we sacked it. There's no sense in training if we weren't going out in 100%.
We warmed up tonight and went through the shuttles and I'd already told Fat lad what we had to do. Tonight was a replay of the last two proper sessions we've had on the park. It was a run to the edge of the penalty area from the goal line and back to the start position, run from there to the half way line and back to the start and finish with a run to the opposite goal line and back to the start position. Fat Lad had a sore knee so was going to call the distances to keep me and Paulie guessing!
I had no times for the sessions with Andy 11 days ago but when Paulie and I ran the same distances, we completed one cycle in 1m30s and took 1m rests. So we had a target to aim for. We did 4 cycles and the times ranged between 1m23s and 1m26s before taking a 5m rest.
We did another 4 cycles and the times varied between 1m24s and 1m31s on the last one. That gave us a total of around 2650m in 11m20s of running time, so we were working hard. The final run was to be exhaustive and on the back of the work already done, it could only help build stamina.
We set off with the target of 7m for four cycles and a little after 3 Paulie had a problem and had to stop. I kept on running and finished the distance of around 1350m in a time of 7m8s which is around 2250m pace over 12m. That's not bad after the work we had already put in. In total I ran around 4km in around 18m30s so my pace is fast enough, now all I have to do is stitch it all together into a solid 12m stretch!
Calories 689 (partly because I forgot to set it going during the warm up and shuttles - doh!), max hr 97%, average 81%
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