Only two runs this week as I had to work all day Wednesday AND Thursday (I KNOW!) which meant I could only fit in runs on Tuesday and Friday, and I'm not visiting Mr park run tomo (because I ran today), so I thought I may as well post this now.

I went for two interval sessions this week, one set of speed intervals around my local park and one of hills on the treadmill.

I track most of my runs on Map my Run, and upload my walking/ running totals via my alt account (@self-track) via @actifit.
<h3><strong>Weekly running summary: </strong></h3>
<ul>
 <li>Total number of runs - 2</li>
 <li>Total KMs run - 11 KM</li>
</ul>
<h3><strong>TUesday's Run - 5K speed intervals </strong></h3>
I used my <a href="https://www.strava.com/activities/2225022775">local park for the intervals</a>, with the funny two circuits, one of which as a hilly section:

<center><img class="aligncenter size-full wp-image-862" src="https://revisesociology.co.uk/wp-content/uploads/2019/03/Screen-Shot-2019-03-22-at-19.38.09.png" alt="" width="850" height="742" /></center><br/>

<strong>I did three outer hilly intervals and then three flat shorter inner intervals: </strong>

<center><img class="aligncenter size-full wp-image-863" src="https://revisesociology.co.uk/wp-content/uploads/2019/03/Screen-Shot-2019-03-22-at-19.38.22.png" alt="" width="786" height="382" /></center><br/>

<strong>And the mirror heart rate:</strong>

<center><img class="aligncenter size-full wp-image-864" src="https://revisesociology.co.uk/wp-content/uploads/2019/03/Screen-Shot-2019-03-22-at-19.38.39.png" alt="" width="745" height="371" /></center><br/>
<h3></h3>
I really like this park for intervals, it's just that bit different to the track, and it's occurred to me that I could do two intervals round the long circuit rather than one - one flat section, one hill section, it could work very nicely!
<h3><strong>Friday's RUN - <a href="https://www.strava.com/activities/2232372494">TREADMILL HILL INTERVALS </a></strong></h3>
I did 6.5Ks in total, 32 minutes, because then the tracker sections on the treadmill are 2 minutes each. I did
<ul>
 <li>4 mins warm up at 1 degree incline 12 - 13 KPH</li>
 <li>I then lowered the speed to 11.5 KPH and did two four minute hill intervals with a 2 min break, first maxing out at 7 degrees, the second maxing out at 9 degrees.</li>
 <li>Then I did a 6 minute hill interval, coming down to 10KPH and maxing out at 11 degrees</li>
 <li>Finally I did a 2 min extended sprint for 14-15 KPH</li>
</ul>
<strong>Heart Rate (max 180)</strong>

<center><img class="aligncenter size-full wp-image-865" src="https://revisesociology.co.uk/wp-content/uploads/2019/03/Screen-Shot-2019-03-22-at-19.59.28.png" alt="" width="867" height="619" /></center><br/>

Just what I needed!
<h3><strong>Other WOrk-outs </strong></h3>
I also managed a circuit session Sunday and a circuit and spin class Monday.

All in all, not bad, I worked out every day I didn't have full time work!
<h3><strong>Next week's plans</strong></h3>
I'm all about the running next week: I think a couple more interval sessions, maybe even two fast, and then . a good couple day's rest before smashing the park run on Saturday! <br /><center><hr/><em>Posted from my blog with <a href='https://wordpress.org/plugins/steempress/'>SteemPress</a> : https://revisesociology.co.uk/weekly-running-update-wb-monday-18th-march-equinox-week/ </em><hr/></center>