Week 18, day 4 (T-10) – sleep-deprived threshold intervals

Sleep-deprivation mounted up over the week of the BJC, but after reuniting with the kittens and unloading the car I still had a threshold interval session to do so I headed out to the good old railway path which has been much neglected while I have been away. The zombies, run! Spring virtual race was also live so I decided to start the 5k race after my warm up.

Today’s session was 6 reps of 5 minutes at threshold (heart rate zone 4) with 60 seconds recovery. The first rep was a bit ropey as my legs seemed somewhat uncoordinated, but I soon warmed up into the session and my pace improved going from 4:40 min/km to 4:30, 4:25, 4:31, 4:24 finishing with 4:20. The Zombies, run! app always gets confused when I go through the Staple Hill tunnel so I actually ran further than 5km to finish the 5km race, but was given a race time of 23:47 (though I stopped the mission at 30:12, after I was instructed to stop running). I’ll try and do the 10k race on Sunday in my final bit of marathon pace before London.

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