Tonight, Johnny had us doing 1 km repeats around the indoor track at Western. So 5 x 200 m. laps, then a 200 m. break, repeat. He wanted us to do up to 6 repeats -- and as I started, that was definitely my goal. But between taking some medication for (yet another) chest cold and being worn-out from 5 hockey games over the previous 3 days, I don't think it was meant to be. Here are my splits:
I took a 2-lap break between the 4th and 5th repeat -- I was tempted to quit a 4, but Johnny encouraged me to get that extra lap in. My average was 4:20.4 per kilometre, and I had nothing left.
Looking back to Tuesday, August 16, 2011 repeats, I averaged 4:09 for 7 x 1 KM runs in Gibbons Park -- and a bunch of them were at a 4 minute to 4:06 pace (average 4:05 for the first 5 repeats). So, clearly, I'm still not back to 100% But as I started to fade during that run, my times were similar to my "fade" times tonight (4:21, 4:18).
Taking those first 5 kilometres of August 16 and comparing them to tonight, I'm at 94% of my 2011 speed. So, not bad, but still not there.
I'll just keep plugging away!