Sunday and Tuesday take their toll

6 x 500's - "ample" recovery.
500's/recovery - 95/57/98/65/107/37/107/54/110/36/107/end.
500's avg 104 secs/recovery avg 49.8 secs

By Tuesday night, I knew that the exertions of Sunday and the 3K TT had taken their toll, so I treated my body to a ten hour sleep and found time for some extra stretching on Wednesday. Alas, it was not enough and this morning I rocked up to speedwork with my legs suffering from a pretty fair case of Delayed Onset Muscle Soreness(DOMS). Still, its pretty normal for me not to "red line" it at the Thursday session after the monthly 3K TT and I was happy to resign myself to a solid hitout instead.

6 x 500's under the Story Bridge with "ample" recovery was on the program. As this is not a regular session, there was some banter about what Coach Pat's definition of "ample" would be with 30 secs being a popular tip. The cynics ended up with egg on their faces as Pat announced recoveries of around one minute.

I took out the first two reps a few secs behind my behind my normal pace in the low 90's before easing off. Finishing well behind the A-Team in the 500's and starting each new rep with them ensured that my recoveries were shortened allowing me a solid cardio hitout to make up for my slower running.

With Thursday being my day off, I went straight home and stood thigh deep in my icy cold pool for 15 minutes, penning entries in my diary whilst doing so. I'm a great believer in cold water wading recoveries, especially salt water and find that they really speed up my recovery from muscle soreness and/or prevent muscle soreness. A wading recovery is practically mandatory for me following any run over 90 minutes and any extremely hard speedwork session.