1 km Repeats

We did kilometre repeats down at Gibbons park today. The weather was good -- a bit warm, but not terrible. I was targeting 4 minute kilometres x 7 repeats, with 2 minutes rest in between. Here is how it ended up:

4:13

4:03

4:00

4:01

4:06

4:21

4:18

The first kilometre could have been faster -- the group of us were all conserving, but conserving a bit too much. After that, we were all pretty consistent. But I couldn't stay with the group after the 5th repeat -- it was all I could do to knock off the 4:20's that I did.

The good news, though, was that my hips weren't sore, as they had been when we first started doing speed work. My back was a tiny bit sore that night, but nothing serious. So it is possible that all this speed work is having the positive effect for which we've been looking!

Ladder - 400 m to 1.6 km and back...

Tonight we did a "ladder" for our speedwork. I was targeting a pace of 1:45 per 400 m. Here are the times I was able to achieve:

400m: 1:32
800m: 3:19
1200m: 5:04
1600m: 6:45
1200m: 5:10
800m: 3:27
400m: 1:36

Breaks between each of 200m, which varied between 1.5 and 2.5 minutes.

So I beat the target time each loop, but it got harder as the times went on.