I added a bit to the version of Mona Fartlek that you read about.
The session I did tonight was:
1 x 120secs, 2 x 90secs, 4 x 60secs, 4 x 30secs, 4 x 15secs. I added the 2 minute bit at the front.
Ran these at a pretty solid pace using a float recovery of the same time length. Meaning I was still moving pretty well when I did the recovery.
All up the session came to 25 minutes and I covered 5:32ks in that time.
I had a 1.25k warmup to get to the oval I used and as I finished over the other side from where I started I had a 1.7k cool down jog back home.
The oval is pretty dark in places so it made it a bit hard to do the last bit with only 15secs of effort required.
Legs felt pretty good as it was all on grass. First time I have done this session and it felt quite good doing it.
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Running PB's
| Running PB'S | |
| 5000M | 18:19(Nov 2007) |
| 10k Road | 37:43(March 2008) |
| City 2 Surf | 55:04(2011) |
| Half Marathon | 83:34(May 2010) |
| Marathon | 2:57:45(June 2010) |
| 50k Road | 3:51:08(Mar 2007) |
Blog Archive
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2006
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May
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- Recovery Run 7ks
- Park Prowler 22ks
- East Met Cross Country 6ks
- Triple Park Loop-12ks
- Park Run 12k's
- A hard rains a gonna fall
- SMH Half Marathon
- Light jog 4ks
- Lets get ready to rumble
- Mona Fartlek
- Details of SMH Half bet
- Afternoon Run-6ks
- Morning Run-13ks
- East Met Cross Country 7.5k
- Sixty Minutes- A park investigation
- Recovery Run 10.2ks
- Park Monster-30ks
- A warm 10ks in the park
- Do you run for a Living?
- A run in the rain or was it the possums?
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May
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About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
4 comments:
I am glad you are doing some speed work to sharpen up your attack on the Dog. You know you my monies on ;-).
It's my favourite session ! You can do it anywhere but best if you can do it on an out & back course - turn at 10 mins and try to beat your starting point - that's how Mona developed it - with the longer intervals at the beginning it is easier to cover more ground in the first 10 mins - with the shorter intervals/recovery in the second 10 mins you have to work that much harder.
Sounds like the SF is holding up well - see you on Sunday.
That's a good sharpening session.
The Dog drives a hard bargain; have you put your sheep-station up as the wager. 10 minutes start would've been fair.
I love the Mona's always leaves you feeling alive! - The 2 mins in front is a nice addition.
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