I ran W3R1 with my wife immediately before my run, I had to push her a bit on the second 3 min interval but she got through it!
My workout for today was
1 mile warm up run.
Repeat 6 times
1 mile warm down run.
I cut short the 1 mile warm up run because I had already ran 2.5km with my wife. I ran the first interval close to flat out and was flagging a bit by the end. After the second interval, I was exhausted. If my limbs could talk they would have been giving me some vile abuse. At that stage I momentarily thought of quitting but dismissed that idea very quickly. I kept going and knew that each interval was slower than the last but went as fast as the body would allow. When I got to the final interval the only thought I had was not to collapse and faint because I didn't have any ID on me! I got to the end and was gasping for some air but felt very good that I survived. I had my gentle warm down and stretched before calling it a day.
I really didn't know if I improved from last weeks identical workout, but when I compared the two workouts I saw that 4 of the 6 intervals were better than last week and the other two were not far out! So a good improvement from last week. I have attached a printscreen of the comparison. Look at the 0.40 distance splits and compare the time/average pace. My average pace during the 6 intervals was 4:14 per km.
I have to say that interval training is the least enjoyable exercise when I am actually doing it, however I felt a sense of achievement to survive it!
Anyway if I was to include the distance I covered with my wife I probably covered 8km today, so not a bad distance. Recovery day tomorrow and 5km at a steady pace on Thursday.
Here is a link to the run: