Week 9: Monday - 1km repeats

Deload

Today is apparently the 50th day since I started the plan. I know that because Smashrun says it’s now a 50 day streak of running every other day – well, not exactly that, but rather I have not taken 2 rest days in a row in that time. There’s a badge if I get to 99 days apparently (and a similar one if I get to “365 days over 2 years”, which I’m also getting fairly close to). Gotta keep my motivation up somehow.

It’s a deload week. Couldn’t be better timed, for various reasons.

1km repeats

Simple ask today.

1.5km conversational warmup
90s walking rest
3x:
- 1km @ 4:50/km
- 90s rest
1km cool down

Only remarkable thing about the morning is how unremarkable it was. Drab weather. Not cold, not warm, not raining, not foggy, not windy, not sunny. Just a whole bunch of nondescript.

Took the warmup very easy, 6:20/km. Walked around near the level crossing at the start of the road past the park, leisure centre, and school that is almost exactly 1km long. Handy that. My 3 reps were:

4:48
4:50
4:53

So basically spot on. They didn’t feel easy at all, really glad I actually managed to pull it off. First one was steady as a rock. Second one, starting under some trees, meant the watch had my pace all over the place. Third one told me I started too fast, and then that I took my foot off the gas too much. Still can’t judge pacing at such granularities, no idea how anyone does it.

pacing

Cool down was 6:11 but that’s not taking into account the 20 seconds or so I walked to defuse yet another hound that took exception to seeing my legs. Getting quite tired of canine reactions.

Was glad it was a short run. Glad they all are this week, even if I’ve already talked myself into “failing” Thursday’s workout.