9*800 repeats 1 August

1. Distance assigned: 9*800

2. Pace assigned: gradual accelerations every 200m, total 5 min, including a 30 sec walk break at 400m. Split times below show 200m. Pace actually run: see below (average temperature 78 degrees) -

Summary

1-800 05:03.1
2-800 05:09.1
3-800 04:57.7
4-800 05:16.0
5-800 05:00.8
6-800 05:28.4
7-800 05:07.0
8-800 05:27.1
9-800 05:38.4
phase
200m lap
01:18.6
01:19.1
01:15.8
01:09.6
1-800
05:03.1
01:20.2
01:20.3
01:18.3
01:10.3
2-800
05:09.1
01:17.5
01:13.2
01:26.1
01:00.9
3-800
04:57.7
01:24.1
01:13.4
01:30.5
01:08.0
4-800
05:16.0
01:18.6
01:09.4
01:25.7
01:07.1
5-800
05:00.8
01:28.0
01:22.1
01:28.9
01:09.4
6-800
05:28.4
01:16.6
01:23.6
01:24.0
01:02.8
7-800
05:07.0
01:25.7
01:26.4
01:28.7
01:06.3
8-800
05:27.1
01:21.0
01:25.2
01:38.6
01:13.6
9-800
05:38.4


3. Walk break ratio assigned: above, plus 4 min rest between laps - I walked during the rest periods; Walk break ratio used: 2 min rest break; I skipped the 400m walk break for the first couple segments. Decided that wasn't a good idea. Added them back in but the "damage" was already done!

4. Speed-work done: sprints in mid week run

5. Any aches/pains? Nope.

6. Questions? No.

I started too quickly and tired at the end. I felt fatigued this morning after a 30k bike ride yesterday. I would have rested today, but I am driving to Paris tomorrow. I decided to run today anyway so I could use the measured bits. The 10k total including walk breaks was a personal best. Afterwards I jumped on my bike again and rode 40k with house guests to show them --the Dutch polders. Here's the route in case you're curious http://www.mapmyride.com/route/nl/the%20hague/151124914540225532

7. Weekend workout planned for next weekend: 19k. I may try to run the Paris Versaille route for fun while there next week.

Have a great week.
Chris