I remember thinking 7-weeks ago that it was a strong session and that I was improving, but the session yesterday was even better which shows that I am still improving which is really encouraging.
There are some discrepancies as the route we run on is not a measured course, and in fact yesterday's was approximately 100m longer than the course we ran 7-weeks ago. However, both sessions were on the same basic loop (which is running around a flat industrial estate).
The splits from the efforts on yesterday's session are below, with the "Distance" in miles and the "Av Pace" in min/miles:
Split Time Distance Av Pace
1 4:14.4 0.65 6:33
2 4:15.7 0.65 6:31
3 4:08.7 0.65 6:22
4 4:09.6 0.66 6:20
5 4:03.5 0.64 6:18
Average pace: 06:24
The splits from the session 7-weeks ago were:
Split Time Distance Av Pace
1 4:10.7 0.59 7:04
2 4:11.5 0.61 6:55
3 4:12.4 0.60 6:59
4 4:09.7 0.60 6:54
5 4:10.7 0.59 7:02
6 3:53.4 0.61 6:24
Average pace: 06:53
Like I say, it's not a direct comparison because the sessions weren't the same, but it's interesting non-the-less. For the efforts, my average pace has improved by 29secs/mile in those 7 weeks, which is really encouraging. My quickest pace 7-weeks ago was the last one (06:24) and I know I was very tired after that split (our club record holder was dragging me a long). However, that same time was my average yesterday!
Also, it's good to see that my paces were increasing through the session and I was able to put a bit of a spurt on the last one, although I again had nothing left at the end. So, all in all, another good session and I'm pleased.
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