{"id":16126,"date":"2014-04-24T09:46:30","date_gmt":"2014-04-24T08:46:30","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=16126"},"modified":"2014-04-24T09:46:30","modified_gmt":"2014-04-24T08:46:30","slug":"elan-valley-geocaches-dam-open-day","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2014\/04\/elan-valley-geocaches-dam-open-day\/","title":{"rendered":"1 mile repeats"},"content":{"rendered":"

It’s supposed to be a recovery week this week for me but yesterday’s session was 3x 1 mile repeats with 3 minutes between intervals and the aim was to increase to speed for each mile. I set my Garmin Forerunner 910XT<\/a> up for the workout, inputting target zones of 6:40 – 6:30 mins\/mile for the first mile, 6:30-6:20 mins\/mile for the second and then faster than 6:20 mins\/mile for the final 1 mile effort. After a 5 minute warm up it was straight into the mile efforts.<\/p>\n

The first one felt quite hard and I was having trouble relaxing. My calves were tight and I felt quite tense, but managed to complete the mile in a time of 6:35, smack bang in the middle of my target.<\/p>\n

The next 3 minutes recovery went by quite quickly though and I was soon onto mile repeat number 2 and this one was supposed to be faster. It had a little rise at the end of it as well just to make things a little more difficult but I completed it in 6:25, once again right in the middle of my target pace. I was puffing by the end mind you, despite the fact that 6:25 isn’t really that fast.<\/p>\n

The next 3 minute recovery gave me time to think about the next 1 mile effort which was supposed to be faster again. I wasn’t sure if I’d be able to do it though as my calves were feeling quite sore by now.<\/p>\n

My watch beeped at me and I picked up the pace for a third and final time. I kept pushing for the whole mile, including up and over the small rise. I was on target once again with a time of 6:08. I just had a slow, but quite painful jog back home to do.<\/p>\n