Wed - 01/08/18

we did 4 intervals on the cycle path.. This is what I said to Keith...

It was an interval session this evening with lots of chums. We did 4 * approx. 0.9 miles, out & back, and out and back again along a cycle path. We had a standing recovery of somewhere between 2 and 4 minutes depending on how plagued with mosquitoes we were at the time of recovery. The farthest end of the path was more plagued than the nearer end. So my fast bits were about 7 and a half minute miling. Evidence of improvement but too late for me to put in star performances in Malaga. Still I shall endeavour to peak as best I can and then, when I return home, I will focus on training for the Newport Marathon. This Sunday I am doing the Brecon 10 mile road race where I will get the opportunity to step up my distance in the company of strangers.

So my intervals were... 

Splits	Time	Moving Time	Distance
1	10:00	08:37	0.87
2	01:08.3	00:04	0.01
3	07:07.5	07:04	0.92
4	02:18.8	00:37	0.03
5	07:01.6	06:59	0.93
6	04:01.6	00:20	0.03
7	07:03.2	06:59	0.92
8	04:27.9	00:48	0.04
9	06:50.0	06:46	0.92
10	18:52	10:40	0.92
Summary	01:08:51	49:11:00	5.59

This is what I said on the Facebook group...

I did intervals on the cycle path with group four (4 * 0.9 miles). I was doing the "fast" bits at about seven and a half minute mile pace so not too shabby. Bit of a struggle to get back to the Tennis Centre with jelly legs though.Chocolate cake on offer but being a low carb advocate I had to decline the offer.