I will always lose 2 hrs sleep when the 14x3min pops up on the HuRTS calendar. 14 reps is crazy and it shows in the attrition rate.
Kicking the day off with 18 min strength work; watch ran over by 3 min as I did Turkish Get-ups. The first 5 was all out burpees. The key for the remainder was preserve the legs. After completing some KB exercises and core-stuff, I popped the shoes on and jogged 6km to work down Pyrmont Bridge Rd.
A jog over to the Opera House Gates with warrior Charlie and J Lambert to find a good 30-odd. Today’s added challenges include a stiff N-Westerly and a fenced off grass area near the start meaning massive congestion issues (PITD, Asian Tourists, School Kids, you name it)
Normally it is 14×3 min (gate-to-gate) for most but my modified version is adding a 60s float which I think is better for marathon training:
- keeps the HR high, adds endurance, but
- lowers the intensity a little
I must have an influence on Jeet and Little Tom because they copied.
Anyway, the legs started tired and at my sub 3:20s (sustained), it was a battle of attribution. The key today was start at the back and make a meal of the slower guys such that I had something to chase. The tough bits were fighting the wind in the last 60s each rep and I think on #5 Barts giving me a serve for not helping upfront (if he can run 69 min at GC, then he’s fine going solo).
80% drop-off #10, and I’d say a dozen claiming all 14 reps. Big pats on the back to the likes of Charlie, Elle, Champ, James and Little Tom.
15.7km in 56:00 at 3:33 min/km ave pace. Sitting at 3:15s for 3 min, then a more relaxed 4:30s for 60s.
A long 1km c/d back to work with Charlie concluding that this is a terrifying but great session.
PM: 5km run home. As slow as it gets. 27km for the day. Boy that diner tasted good.