To race is but a dream...

[shadydaz]

10/07/19 - Cycle Day 1
Resting HR 44
12.13km
68:39
5:40/km
Ave HR 146
Max HR 164

11/07/19 - Cycle Day 2
Resting HR 42
6.32km
35:20
5:36/km
Ave HR 136
Max HR 161

12/07/19 - Cycle Day 3
Resting HR 39
12.39km
68:36
5:32/km
Ave HR 149
Max HR 183

2km Warm up
1. 4:38.3 ave HR 138, Max HR 147
4:36.2 ave HR 139, Max HR 144
9:14.5 Average pace 4:37.3
R120: ave HR 127, Max HR 142, Recovery HR 99
2. 4:38.6 ave HR 138, Max HR 157
4:33.2 ave HR 136, Max HR 141
9:12.0 Average pace 4:36.0
R120: ave HR 128, Max HR 141, Recovery HR 109
3. 4:36.4 ave HR 155, Max HR 175
4:30.7 ave HR 173, Max HR 183
9:07.1 Average pace 4:33.5
R120: ave HR 159, Max HR 177, Recovery HR 138
4. 4:35.1 ave HR 169, Max HR 178
4:24.5 ave HR 176, Max HR 183
8:59.6 Average pace 4:29.8
R120: ave HR 159, Max HR 180, Recovery HR 124
2km Warm down

Average km pace for intervals: 4:34.1/km

Link here: https://connect.garmin.com/modern/activity/3836533499

Another tough 5am session. The aim was consolidation of race time from Sunday and run at an even pace so wanted to run 4:40/km or under. Think I hit the nail on the head although did find the last KM very hard going hence no super sprint finish. Was pleased to achieve negative splits on each interval and a series of negative split intervals. Pace wasn't over bearing and still very well controlled this time round but did find a had to apply a lot more effort and mental strength compared to previous 2km sessions. This session should set me up nicely for 1 km session at 4:30s or better if I have the energy haha!

Got as much time as possible now to rest up until long run Sunday evening. I am looking to do about 22km in two hours ish, keeping the route relatively flat. Will rest and stretch at halfway.