On Tuesday I had to run my first timed repeats since I did the Vancouver marathon on May 4. Some six weeks without them has been nice. But also good to see where I am at.
My sessions was 8 x 500m, with as much rest in between them as I wanted. I did them on a path nearby that has 500m and K markers. The section was flattish with some undulations.
My 500m times were:
1.48.8
1min rest
1.52.6
1.08 rest
1.50.0
1.30 rest
1.51.8
1.45 rest
1.48.3
1.50 rest
1.47.6
3.41 rest
1.43.9
2.39 rest
1.43.2
I had to report those back to my coach. He said that meant I averaged about 1:48, and gave me a goal for today's session. I have to run 5 1K repeats, with 1 minute rest between each. My goal is to run them in 3:48 or faster.
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