So off I went at lunchtime for my session. The definition of a 'burst' is a bit vague and I interpreted it as generally sub-6min/min but preferably sub-5:45. This seemed to make sense afterall each 'burst' was only to last 1 minute! I also decided that if I was to predefine the length of each 'burst' I should also predefine the 'recovery' which I set as 2 minutes at 7:30 to 8min pace.
The route, shown above, brought me down to the Regional Park and around the playing pitches. A generally flattish grass circuit. I must admit though that planning 12No. intervals was a bit daunting (I usually only count in single digits!!) so I had a Plan B that I would do two sets of 6 with a 4min recovery between sets. There was also a Plan C if the first few 'bursts' didn't go well which consisted of three sets of 4 with a 6min recovery.
The session went reasonably well even if my 'burst' pace was a bit erratic but I stuck to Plan A. In all I covered 6.87miles in 49:37 (avg 7:14min/mile; 170bpm) including 12x1min 'bursts' with 2 min recovery as follows (min/mile ; bpm)
5:50 (168) ; 5:45 (172) ; 5:40 (175) ; 5:45 (177) ; 5:46 (174) ; 5:37 (178)
5:50 (177) ; 5:41 (182) ; 5:31 (183) ; 5:34 (181) ; 5:44 (182) ; 5:46 (181)
'Bursts' 1 to 9 were fine and felt relatively comfortable but I certainly felt like skipping the last 3 (probably influenced by bursts 9 & 10 @ 5:3X pace!!) and my recovery pace dropped accordingly to over 8min/mile. It had been averaging 7:30.
All-in-all a nice & enjoyable session but let's see how the legs are tomorrow!! Maybe putting some structure to fartlek running isn't such a bad thing after all..