Intervals, a wet and windy tempo run and 1000 miles
On Tuesday I gave intervals a go for the first time. I did an easy warm up followed by 5 x 1k intervals: 4:32, 4:37, 4:55, 4:46, 4:52 And then a nice 2k cool down. This is the first time I’ve ever done intervals and they were good! The idea is that they will help me build a little more speed so we’ll have to see if they work.
This morning (Thursday here in NZ) I had to drop my father in law off at the airport. I was up at 4am and then straight out to drop him off and then I headed out for my run. It was pouring down with rain and there was quite a strong wind so it was a tough workout but I came in under my target goal off 55 minutes (5:30 pace) by doing the run in 54:34 (5:24 pace). I’m quite chuffed that I did so well in such atrocious conditions.
I hit a milestone for the year when I clicked by 1000 miles for the year so far this morning. I’m quite happy with that just quietly. I’m ahead of my goal of 2010 km in 2010 by quite a long way. I might switch my goal to 1500 miles. We’ll see. 
This is your first step to getting faster. Keep doing your intervals once a week, and you hit your targets.
Breaking Three Hours´s last blog ..Training Week 33 Recap
Twitter: aaron_chai
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I see lots of great things in this post:
You did intervals–they still sound scary to me.
You got up at 4 am to take your FIL to the airport!
You ran in the pouring rain.
You ran very fast in the pouring rain.
Way to go.
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Rocking splits dude.
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You have a fantastic year going on. Keep it up!
Twitter: RunningBecause
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Unbelievable! Strong work!
Danny´s last blog ..100 miles
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Looks like you made it out in the rain and had a great run! Nice work!
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Nice work on your 2010 total! That’s go great, Andrew!
beej´s last blog ..Quick Post
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In my experience, intervals = hurt. But if you want to get faster….
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Wow, 1000 miles. Kudos! I don’t think I’ve driven my car that far this year! LOL
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Got to love those intervals!!! You are amazing Andrew!!! I could not even imagine doing what you are doing!
Hey, what does chuffed mean??? Is that a down under word???
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Whoa, 1000 miles this year… thats like 3 a day all year long… keep feeding that animal inside you; jaguar is it?
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1,000 miles is awesome!
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I think I have a good week, and then I realise how lazy I look compared to you!
Congrats on the bit 1000, such an achievement and you are still smiling
Keep us posted on the interval training.
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You’re rockin’ it this year. 1500
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Mate running in the rain is one thing, running when it’s pouring is awesome! Gives new meaning to “no excuses”. well done!
Bill
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Impressive, my friend. Keep the 2010 km goal and celebrate the accomplishment! When you hit that goal, set a new one. (I think I may run 201.0 km in 2010!)
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