Today: 45 minutes with the following within: 30 s (30 s), 60 seconds (30 s), 2 minutes (60 s), 3 minutes ( 1.5 minutes), 3 minutes (1.5 minutes), 2 minutes (60 s), 60 seconds (30 s), 30 seconds.
It was supposed to be at 10k pace but I had 2 problems with that:
1, what is my 10k pace? Should I just jog the whole 45min, 'cos that's probably close to my 10k pace:)
2, how do I measure my pace when there are no distance markers?
I hate doing "time intervals" because I do not have "pace control" and I do not understand how people can do time intervals? How do they know how fast they are running? Plus there is a psychological issue. If I run I need to see the end! When I run by time, there is no fixed point I can run to, there is just time and you never know when the end comes.
So what I did was that I found a point in front of me and then run to that point, then checked the time and then I chose another point to run to and so on. Plus I think that this way I can run faster, because I want to get to the end as fast as I can (ok, at prescribed pace). But when I run by time, no matter how fast I run I still have to run for a specified time.
But it felt good, no pain and maybe in few days faster running will not be such a shock to my legs.
Weights and stretching afterwards.