The triathlon training blog of Phil Barnes

Week 3 of 12... getting better

I finished week 2 with a good 90 minute, 15K run on Sunday. That would make up for Saturday night's trip to Trombinos. Monday's run was kind of forced... one of those stick to the plan and get it done runs. My mind wasn't in it, but they're in the program for a reason.

Today, was supposed to be hills, but I switched it up and did speed instead. (Hal says it's okay to do so). Speed workouts are not fun, but this one was not bad. I didn't mind it, because I actually felt faster than I have in a long time. I brought the Garmin out today, and set up 90 second repeats. I did 10.5 mins of easy warm up, and then did 6 repeats of 90 seconds fast (at 5K perceived pace) followed by 90 seconds recovery.

SetModeDist (m)Pace (/km)
1speed3554:13
1recover2456:08
2speed3414:24
2recover2426:12
3speed4003:45
3recover2496:02
4speed3843:54
4recover2446:09
5speed3694:04
5recover2256:40
6speed3634:08
6recover2137:03

The speed portion equates to 2.2 km @ 4:04 /km pace (aka a 20:20 5K) I'll take it!

Gratuitous calculations made possible with numerous fun tri-tools and calculators found here, here and here.