Week 14, day 4 – speedwork intervals

It was back to marathon training with a vengeance this morning, and back to the railway path for 4 reps of 5 minutes at as fast as I could go. There was still a bit of fatigue in the legs and in the upper back (from driving my arms at the weekend to keep my pace up), but I gave it everything I had, even into the headwind on the way back.

This is the same session I had just over a week ago, so I’m able to do a direct comparison of the two sessions (even though they were run at opposite ends of the railway path). Somewhat surprisingly, particularly after the weekend’s efforts, this session was faster. Whereas last week I managed an average pace of 4:06, 4:06, 4:09 and 4:04 min/km for the reps, this time I managed 4:06, 4:07, 4:06 and 3:58 min/km. I’m not sure where that last one came from as I was all in at that stage. I’ll take the improvement though.

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