Tonights effort session was one taken from Runners World. It involved efforts from 100m to 200m increasing in 10m increments. The aim was to run the 100m effort at 1mile race pace, recover whilst walking back to the start then run 110m in only 1second longer, and increase the distance by 10m and the time by 1second up to 200m with the aim being to run 200m in time only 10second slower than the 100m effort.
I figured my 1mile race pace would be 6mins which would lead to 100m in 22seconds which meant that the 200m effort should be done in 32seconds. That would work out to 4:20mins per mile pace.
Perhaps set off for the 100m opening effort a bit fast as I did it in 18seconds - oops.
Spilts were 100m - 18.8s, 110m - 18.5s, 120m - 19.4s, 130m - 20.6s, 140m - 22.3s, 150m - 24.0s, 160m - 25.6s, 170m - 27.2s, 180m - 29.1s, 190m - 31.6s, 200m 31.3s.
No comments:
Post a Comment