short course fartlek

rather than the big around the whole park fartlek we have the 1k loops where we go hard on the straights and float the bends. its supposed to be faster than 5km race pace for the fast bit and a bit slower than 10k race pace for the easy bits. that loosely translates to 'go as fast as you can without collapsing' in both scenarios so there wasn't a huge amount of difference for me.

i didn't feel too great today. felt really slow and heavy. did a 2 and a bit k warm up, Sean's favourite strides (i am sure they are good for me i am just not sure how...) and overall did six laps in 33.36 (thans ewan for helping me count!). the splits were 5.11s, 5.38, 5.32, 5.43, 5.43, 5.46. methinks i went out a bit too hard :) i actually nearly stopped just after 3 laps because my knee was hurting in an unusual way that didn't feel good. i kept going and it went away but as i was running home i felt it again so stopped and walked.

disappointing overall but they can't all be good i suppose. i've noticed the difference with having missed the last 3 tuesday sessions. v slack. also i now have a longish run on wednesdays which is new so that is probably effecting me too.

sorry if i forgot to say goodbye to everyone - i was on my way home before i even thought about it.

man i'm tired. i was at work till 9.45 last night which is VERY rare for me so i am feeling it now!

quick nap maybe...