Intervals Between Work And Post Take Ward Round

Between finishing work, and doing the on call ward round in 15, time for a wee run. It’s been raining, so I went for the Inov-8 Roclite 285s – in some ways they’re nicer to run in than the 255s.

The Garmin went a bit bananas at the start, so the trace is missing the 5 minute warm up, but the programmed intervals went well. There’s been something funny happened with the upload to Garmin Connect, so the pace graphs look very weird. But, the distance and the pace averages seem to be right.

Intervals

I’m pleased I sped up as it went along, with a decent 3:36 for the last 90 secs. More intervals next week.

I’ve bought a wipe clean turbo trainer book with programs of intervals, should arrive tomorrow.

Tennis tomorrow.

Templeton Woods

Saturday mornings are usually time for karate for the kids, and a run around Templeton woods with Peter F. He’s now thrashing his way through a pretty hard corps training plan to get into top shape for Worlds in September. Discretion being the better part of valour, I went alone and did some intervals. I even managed to program my Garmin to beep at me:

Templteon Woods intervals – 90 mins on, 2 mins off.

Tough going in the wet, but great fun.

Dundee Sweatshop Running Club

Emma goes to a running club on a Tuesday – it’s for newcomers to running, organised by Dundee Sweatshop. This week the kids are away, so I went with. I’d predicted a very gentle run, as no-one there was predicting anything quicker than 5:30/km, but at the last minute a guy called Bill turned up – he turns out to be a running coach, and a 1:20 half marathon runner. So, I was stretched out by him after the first 2K:

SRC run

My quads were tight from the cycle, but I kept it up. Without the 30 seconds waiting at the traffic lights both ways, I would have done a pretty respectable time. More running sessions required to be able to dip under 20 minutes again. Ankle didn’t give me any issue, thankfully.

Star wars day – May the 4th be….

Having ‘joined’ Monifieth Tri Club (M3), my first session with them was tonight, running, at Dawson park. The 400m track is painted out on the grass, so we could do fixed distance intervals.

400m – 1:16 (75% effort)
400m – 1:24 (Aiming for 1:26)
400m – 1:28 (Aiming for 1:31)
400m – 1:15 (Aiming for 1:16)
400m – 1:21 (Aiming for within 1:21)

I wore my Merrell Trail Gloves, which was lovely, but HELL it’s killed my calves. Fives next time….?

There’s a 50 mile bike ride on Saturday morning, but it’s 8am start at ATHOLL!!! Think I’ll be taking a rain check on that one. Perhaps a ride to Tentsmuir, and back instead….

Great to meet likeminded folk. One of the guys has just been selected for Ireland age group 30-35 Duathlon. He pretty much killed me on the 400s, beating me by 3 seconds on each interval.

I’ll catch him….