Wednesday - Doubles

Oh yes indeed..!!!!

Got the training bug back... funny how that happens when you get to the point when you thought you'd completely lost it!!!

So - 'persuaded' Karen to pop out for a quickie this afternoon..
and Ms Womble - she said yes..!!!!!
...then we'll go to Club tonight for a slightly more strenuous effort this evening - and stay there for some food and rehydration....
I'm in training, me..!!

So Run-type-thing Numero Uno went like this:

5.35 Miles
49:38
9:18min/mile
143 bpm (AvHR)

Mile	Pace	Time	AvHR
1	9:19	9:19	128
2	9:30	18:49	144
3	9:20	28:10	141
4	9:23	37:34	147
5	9:05	46:39	150
0.35	8:53	49:48	157
5.35	9:18	49:48	143

Club Run edit

Hill Reps for me tonight then - wasn't really expecting that, but I thought "What the heck - Hills is good..!!"

So there was a warm up plod to the "hill" and the plan was for the fitter stronger boys to do 7 reps, and the rest to do what they could

Blinking long hill it was too - not particularly steep - so in some ways a bit of a sort of tempo/hill/sprint session really

A couple of things of note... my hamstring complains lesss when I'm working it hard..
my left knee is tracking differently since I had my muscles freed up, and I'm hoping it'll settle down, because it was a little tender by the time I got back, although it seems OK now...
And I was Mr Sensible and pulled out at 6 reps - didn't want to do anything silly really
:o)


So -
Total distance 5.2 Miles
Total time 52:30 (including rests/stretching before and after hill reps)
Average Pace 8:39min/mile (excluding stops)
AvHR : 159 bpm (for the entire session)

What	Distance	Time	Pace	AvHR
Warm Up	0.85	8:14	9:09	159
Rest	.	4:47	.	123
Hill1	0.285	1:55	6:43	165
Recovery + Hill 2	0.586	4:05	6:58	172
Recovery +Hill 3	0.586	4:32	7:45	174
Recovery + Hill 4	0.5865	4:37	7:53	174
Recovery + Hill 5	0.586	4:45	8:07	175
Recovery + Hill 6	0.586	4:42	8:02	177
Rest and stretch	.	6:03	.	132
Warm down	1	8:37	8:37	162