A planned 3 x 30' 4R tonight.
Anita and I both did a nice warm up for the first interval (Yes, a 30' warm up :)), with Anita at 2:18.6/500m, me at 1:57, both feeling fresh after an impromptu day off yesterday.
Then the middle interval (For Anita) and my last interval of the evening.
Anita started nice and strong - I looked over after about 6 minutes and saw her at 2:16av, which I knew to be her PB. I was at 1:57, planning to do a 1:58 (And a 1:59 final interval) but felt really good, and as some good music came on (System of a Down, Fear Factory, Pitchshifter and a few others) I started to push on a bit.
I got to half way at 1:53.3 - I at this point decided to get the party started, with averages down in the 1:47 region, knowing I had to pull a high 1:49 to get near my PB (1:51.5, 8074m). I felt completely in control at 27/28spm at a pace I could barely hold for 2K a few months back, this after a decently paced first 30' interval, and with 5' left passed the 1:51.5 PB pace, and really turned the pace on, down into the low 1:40's, with 1:30's for the last 90".
Anita finished with a beautifully paced 2:15.1 6663m (PB by 43m), with a last minute mainly below 2:00/500m, I finished bang on 1:50 8183m, PB by 107m.
Extrapolating out the 1:53.3 at 15' left to the finish I did the last 15' at 1:46.7, which is almost 5K PB pace, put between 45' and 60' of a session. I definitely feel 8400m is possible for me now, and 8500m in a month or two (Pete Plan in April to hit the sprint PB's hard (http://thepeteplan.wordpress.com/the-pete-plan/)) which is Top 20 in the world 30-39 HWT material :)
I decided to do a 30' Cross-Trainer Fat Burn @ 122bpm, which is almost restful for me now. Anita finished off with a nice 2:21 pace cool-down(!) - Again, rest allows for a better quality workout.
Anita - 19541m
Andy - 15876m
Cumulative - 2656325m (1650.9 miles)
The Journey
Start - Topnotch Gym Colchester CO4 9ES
Finish - Važec, Slovakia http://en.wikipedia.org/wiki/Va%C5%BEec
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