I think so, it looks as if I'm getting a fairly decent dose in there. I've never experimented with using it before an interval sesion and think I should do so.
That Tempo run made me feel like I could do anything!!
Cycled as a warm up to my lake interval site and did 400s. I found it really strange changing to the running motion but it was OK.
Did 11 x 400m off a walking rest, mean 1:59.
I averaged 1:27, 5:28/mile. It rained heavily during it, which was good because it kept other people off my path, but I did get pretty wet.
Got home to find my wife and son cooking a serious vegan chocolate cake!
I caught a cold, felt lethargic, didn't train.
Went out to run and see what happens. Speed trining was out of the question, I struggled round 4.66 miles @ 9:55/mile - but was glad I did it.
Not 100% but still up for the Tempo run.
Uphill 2 miles, half mile splits 3.39, 3.36, 3.39, 3.44. 7:19/mile overall.
Downhill aimined for 3 miles only, race pace (6:52/mile) only.
Half mile splits 3:29, 3:26, 3:25, 3:23, 3:20, 3:10. 6:44/mile average, but I sped up loads at the end and struggledearly on. Considering I was still off that was an OK session but next week I want to be doing 7:03/m for 2 m uphill and 6:40/mile for 4 miles downhill.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]