After an easy recovery run yesterday (8.48km in about 44 minutes), I did my scheduled ladder interval session this morning as follows:
3km warm up then 1,2,3,2,1,2,3 minutes @ between 5km and 10km pace with same duration jog recovery after each interval. Then about 5km warmdown. All up 14.82km in 64 minutes (about 4.19 per km).
Felt good during intervals and ran steady pace afterwards rather than a true warm down. The 3 minutes recovery after the 3 minute interval felt like it was too long - certainly a full recovery and allowed me to really push on the next few. Only difficulty came with the last 3 minute interval which worked out that the last minute was uphill over the new Narrows into a pretty stiff wind. More about constant effort on that one rather than constant speed.
Recovery run scheduled for tomorrow but don't feel like I need it so might go 18.5km instead at an easyish pace, then 8.5km recovery on Sunday (at some stage that day as Ben's triathlon probably won't wrap up until around lunchtime - really looking forward to watching him as I think he is going to have a great time). Going to do my 32km long run on Monday. I think the forecast is for hot weather again so will try to get out before sunrise or as close to it as possible.
No speedwork scheduled for next week with 10km at Matilda Bay on Sunday. Not easing back on the mileage though with about 90km in the 6 days before.