I managed three runs in the last week, on alternating days, classic!
Thursday's Intervals
I headed out on my local 'double bridge over the river' route and opted for a few easyish intervals.
I'm keeping up with the nose breathing and am prepared to compromise at the back end of each interval, but not that much, so I am going a little slower.
I also tried a slightly different route this time around, heading up along a back road towards an industrial estate which is straight and long enough to get in a decent 800M interval, so I did 1 800 then 3 400s, and 3 200s, after one aborted attempt at a 200!
Saturday's easy 5.2K
I was going OK for pace and then a lorry rudely got in my, and another runner's way towards the end so I had to double back while waiting for it to clear out, which ruined my pace, so I added on 200M.
I took this one fairly easy anyway.
Monday's Intervals: Best 200!
I headed for the track, did 2 warm up 400s then 4 proper 400s at around a 3.50 pace, all mainly nose breathing.
I was feeling a bit tired on interval 2 but then started feeling better so bashed out another couple of 200s.
The final one I really went for, and managed to hit a max pace of 2.59 per KM, which is a lot faster than the 3.20 or so I normally do it in, although at my age I am reluctant to push it too fast!
Last week's running final thoughts...
I am happy with this alternating patter, intervals then easy or long, I think I need to add in a bit more distance to my easy runs, maybe a couple of cheeky short intervals towards the end.
I'll also play around more with those 200 intervals, maybe do more of them to see if I can increase my pace.
I was never much of a sprinter, so focussing on this is maybe something I could gain from!
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