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70 Mins & Strides

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70 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Having missed my Tuesday efforts session because of an ankle issue, it was a toss up today between doing that or the original session planned for today. I was still a bit cautious, the ankle was still slightly stiff, so I did the 70 mins easy with strides. I did strides after 2 km warm up so they are shown in the 3rd km of my first run today, which came out at 4:33 mpk. Then I joined Steve’s group for the easy run. Nice to run with pals but there is a lot of loitering as well as running back so times are slow. I took on Simon’s challenge for the Tuesday fast kms session – do the last km quicker than the others – and I did that in 5:34 mpk. All good fun and ankle was fine after warming up.
Sarah Marzaioli
Well done Sarah, a lot of good stuff in there, even if there was some slow kms with the group. Glad the ankle is feeling better and it didn’t hang around for too long. That’s the main thing to come from this run.
simon-linklater

Coach Simon