My plan had me running intervals last night (1 x 400, 1 x 800, 1 x 1200, recover to 100-110 HR bpm in between) rinse, repeat and top and tail with a warm up/cool down. I programmed my Forerunner on the fly at the parking lot which is a bit cumbersome but if you’re got Crackberry thumb dexterity you can do it in a couple minutes. Changed and set off. Two miles warm up check, threw in some high knees and butt kicks and felt good. Got the go alarm and we're off:
First 400 1:26, 41 seconds rest
Next 800 3:06 53 seconds rest
Next 1200 4:48 (and hereafter it went to hell and a handbasket) 4 seconds rest WTF!
Next 400 1:35 (duh yeah after 4 seconds rest) and then I missed the next rest interval completely
Next 1.26 miles! 10:07 hang on, 1.26 miles that's two in one…ugh I give up!
Mile and a quarter cool down
It would seem that I missed the rest period ran through the next half mile, missed the next rest period and then finished off with the last interval…sigh! Not the best of workouts but kinda sorta got it done, my first two split were pretty good and the third was ok. Next time I think I will just use a simple distance or time rest period. But if anyone from Garmin is reading this can we have a vibrating alert in the 505! Tempo run tonight swapped from Friday as I am at the Doctors (again!), that's easy; slow for a bit, fast for a bit, slow for a bit...even I can manage that!
This week I broke the 1000 mile mark for this training cycle (395 running/628 bike), only 250 or so to go to the start line and then another 50 to the finish line!
Maddy and NikeMom have claimed their Swap-Beat SWAG; Robin's shirt/socks and JKRunning's iTunes card have gone but there's still plenty of good stuff left!