I have all kinds of confused myself, today. The programme said 5 x 400m intervals with a rest of 200m in-between each. Don’t forget to warm up and cool down. That’s what it said.
Learning the lesson of yesterday (Go early. Eat something. Seek shade.) I set off for Oxford at 7am and ran intervals around University Parks at 7:30am after a quick breakfast of chia porridge.
I ran to the park at an easy pace, and completed my intervals at a pace of between 9:09min/mi and 9:46 min/mi (the target was 5k pace which is about 9:19 at my best, so that’s about right). In total, I ran just over 2 miles.
I’ve downloaded Training Peaks, which does all kinds of scary stuff – it has my training programme synced with iCal, so that every run is in the calendar. Then it syncs from my Garmin as I run so that in today’s calendar I can see the time I run, and my metrics. And it then assigns a Red/Amber/Green to the day’s performance. So I was quite pleased with this morning’s run and thought all was good – imagine my surprise when it was flagged red on the calendar. Apparently, the intervals should have been part of a 5 mile overall run…. Must read the instructions better!
But today I was greatly helped by a kit inspector, helping make sure my socks were on the right foot, and my trainers were correctly laced. It’s important to get these things right. The kit(ten) inspector is only 9 weeks old, and has a lot to learn, but I think this programme will help us enormously…