Rest day yesterday (Tuesday) and took the opportunity to freshen up the look of this blog. Lost the "My journey to the 2009 Boston Marathon" description as well ... a bit too "Biggest Loser". I read somewhere that you could have a really good drinking game if you had to skol every time someone on Biggest Loser said "journey". Reckon you would be legless before the show was half over.
VO2 Max session this morning. 4km warmup then 6 x 2mins at 5km effort with 90 secs active recovery after each. Approx 5km warmdown. All up 14.75km in 64 minutes (4.20/km). Recovered well between every interval except the second one - only just got my breath back and had 20secs before the next interval. All the others I felt ready to go just after a minute. Last interval was hard going and probably dropped to more 10km pace for the last 45 secs of that one but found that I slipped back into easy running pretty quickly afterwards. Strong SE wind in my face on the warmdown meant that it was still a reasonable effort level as well.
Tomorrow I am heading out for 18.5km and meeting up with Simon part way.