Doing HuRTs sessions without the squad is difficult. Not because it's physically harder, but because forcing yourself to hit the paces is mentally tough! I did the progressive tempo this morning - 45mins starting at marathon pace and dropping by 10sec/km every 10mins and again for the last 5mins. It's designed to teach you to negative-split a course, so you turn at 23:30 and try to get back to the starting point. I did so today, but I think I could have / should have gone harder, especially in the last 2 tempo legs. Not including a 700m warm up and warm down, my splits were:
10:00min - 2.41km - avg 155bpm - pace 4:09min/km
10:00min - 2.51km - avg 167bpm - pace 3:59
10:00min - 2.62km - avg 172bpm - pace 3:49
10:00min - 2.68km - avg 176bpm - pace 3:44
4:52min - 1.35km - avg 177bpm - pace 3:36
Total for the progressive tempo was 11.6km in 44:52 (average pace of 3:52min/km). I'm happy with my pacing for the first 30mins, but really should have picked it up more in the last 15min. That said, doing a 13km session with warm up and warm down in 51:44 is not bad - it's quicker than my City2Surf PB!
On the scenery side - I got all the way past Southbank down to Davies Park (where the markets are on Saturdays). It's actually a really good running route and, if you can dodge the cyclists, is a great place to train. There were quite a few runners out and about, but the closest thing to a HuRTs runner that I saw was a triathlete looking lady who was absolutely moving in the opposite direction to me. It seems the more serious runners and cyclists train further upstream than Southbank.
The ankle was aching a little yesterday but I haven't had a chance to ice it this morning. Here's hoping it doesn't flare up and I can actually run tomorrow / Thursday.
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