Happy birthday my son Chiaki. Twelve today! But because of that, you little rat, tonight I won't be at the track. Fancy that!
So, up at 5:30 again this morning. Gentle 3.8 km up to the park and then five times 1000 m with a reasonably short (200 m jog) recovery. I put in pretty hard on the reps, but the times were seven to eight seconds slower than I should be at. Not that I have anyone else to blame...do I? Then 3.8 km home, again slowish, but elevated heart rate of 81% of max due to the intervals. I have a bit of work to do.
Rep 1: 3:48 (200 m jog recovery in 1:31)
Rep 2: 3:47 (recovery in 1:48)
Rep 3: 3:46 (rec: 1:48)
Rep 4: 3:48 (rec 2:00)
Rep 5: 3:44