A.M. - Can sum today's run up as an attempted (and failed) Scott Keate TM workout (got about 40%) which ended up being pretty random:
All flat:
5 minutes @ 9.5 mph
5 mins @ 10.0
1 min @ 12.0, 1 min @ 10.0
2 mins @ 12.0, 2 mins @ 10.0
3 mins @ 12.0, 3 mins @ 10.0
4 mins @ 12.0, 4 mins @ 10.0
Next set would have been 5 and 5 mins same speed. Then would have tapered back down: 4-4, 3-3, etc. Got about 40 seconds in the 5 minute fast block and bailed. Just didn't have it today...
10 mins @ 10.0
10 mins @ 10.5
5 mins @ 11.0
1 min @ 11.5
4 mins @ 10.0
I haven't tried this since Sept 2012. I would like to be able to hit the whole thing soon. I think it provides good speed stimulus. Will probably try and give it a go next week (Fri). The 12.0 intervals feel very hot to me right now, especially the first couple (then the speed feels a little more comfortable, you've just got to hold it longer).
Energy has felt a bit on the low side the last couple of days. Not exactly sure why. Sleeping has been relatively good and regular. Work/other facets of life haven't been too stressful. I've been getting the running miles and time on the bike that I'm wanting. Maybe just a little worn down. Maybe some residual from the recent racing. I guess its just part of the ups and downs of training.
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