Tue 1 Feb 2011

Folkestone RC Club night - Didn't fancy doing the intervals on the Pologround tonight as it had been raining and ground would probably be slippery and muddy.  Decided with DG to do the session along the Leas as weather was not too windy. We did 3.5 mile warm up on the way up to the Leas then got into session, which consisted of 12 x 90 seconds with 60 seconds stand recovery. The intensity of the efforts was not flat out as we are both racing in the Ashford 10km at the weekend, but we aimed them at about 80%.  We did a series of three efforts in one direction starting off into slight wind and then turned and did three in the other direction, this set was repeated once more, to complete the 12 efforts we set out to do. After having done a lot of intervals on the Pologround over the winter having a change of scenery had the desired effect and the session seemed to pass quite quickly. The average pace of each effort was as follows:- 6.00/6.11/5.54/5.23/5.41/5.37/5.54/5.50/5.50/5.19/5.40/5.33  Average Pace : 5.44
We then followed this with a 3.2 mile cool down to make ti milage up to 10 for the night.

Distance: 10 Miles   Time: 01:14:06