Thursday - 4 x (90”, [60” jog], 60”, [30” jog], 30”) (off 2’)

A change up in my weekly plan, I’m experimenting with swapping my usual Thursday threshold for a speed session instead. I use feel that I’ve plateaued with the former, so a change in stimulus is needed. I had a feeling that my top end speed is lacking, hence the impetus behind today’s session. I last did this 3 years ago with Jamie, and the session is still deceptively brutal. Today, Ruth replaced Jamie. Overall, I think that I performed slightly better than anticipated, but the good sign is that there is plenty of improvement to come - which will hopefully carry over to the longer stuff. Distances for the 90, 60 and 30 seconds were 490 m, 320 m, 170 m, 490 m, 320 m, 160 m, 470 m, 310 m, 160 m, 480 m, 320 m and 170 m. Averaged 3:06’s, 3:08’s and 3:03’s for the 90, 60 and 30 second efforts respectively (all up, 3:06.5 min/km pace). Back in the day, each of these were sub-3’s (specifically, I averaged 2:54.7 min/km pace back in March 2016). So that’s the goal. I maxed the heart rate out at 184 bpm, a new record high. I’m absolutely spent now. Bumped into Jack during the cool-down for around 17 km all up.