Robert Song's Running

I'm over 50 and been running off and on since 1968. I have run everything from 800m to 10k on the track, to half marathons (PB 1:21 Brisbane 1993) and marathons (PB 2:53 Gold Coast 1985).

Wednesday, October 25, 2006

Wednesday - 1K Intervals

8.0k 48:59. HR Avg 144 Max 175
Course: MacQuarie St.
Start Time: 5:15 pm Temp 21C.
Session Type: One K Intervals

Tonight was a set of five 1k intervals (actually 975m) along the path by the river parallel to MacQuarie Street. There was a really strong wind blowing down the river and so the first, third and fifth were into the wind. It certainly shows in the times.

1. 4:08 (HR avg 159 / Max 166)
2. 3:45 (160/170)
3. 4:02 (165/172)
4. 3:49 (166/174)
5. 4:05 (165/175)

I was suprised the last one was as fast as it was as I slowed down a little as I was feeling a bit of a niggle in my left calf. Really felt like I was flying when the wind was behind me though. Maybe it was just a little too quick.

posted by Robert Song @ 10:10 pm  

7 Comments:

  • At Fri Oct 27, 07:19:00 am AEST, Blogger Toasty said…

    me too!!! ... i did 1k intervals with Pat on Thursday morning ... we're like twins ... almost same times

     

  • At Fri Oct 27, 03:50:00 pm AEST, Blogger Ewen said…

    Argh! Not the dreaded calf niggle.

    They look OK to me - no fade, so probably not too quick.

     

  • At Fri Oct 27, 10:45:00 pm AEST, Blogger Rob said…

    Great times there Robert Song. Nothing like a bit of wind assistance to make you feel good. Listen to the calf alert.

     

  • At Sat Oct 28, 05:01:00 pm AEST, Blogger TD said…

    Great interval workout and pretty consistent overall. I've found Pat's 5X1s heavy going in the past and I think you have done real well with this session.

     

  • At Sun Oct 29, 08:08:00 am AEST, Blogger blues buffett said…

    Sounds like you are really Training With A Purpose. Intervals are looking good.
    Didn't know you were a huge Go Betweens fan, although I guess they were locals...

     

  • At Mon Oct 30, 02:06:00 pm AEST, Blogger Mike Power said…

    great to see you doing those important 1k reps. keep up the good work!
    yes, i am the distance track coach as well. Thanks for the comments

     

  • At Sat Nov 04, 02:02:00 pm AEST, Blogger Samurai Running said…

    I read recently about a sub 2:07 marathoner and he was saying the 1K reps are the go. I'll start doing more of them.

    Anyway, it would seem by those times that you'll be able to run a good 10K time soon.

     

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