06/12/19 DAY 11
Resting HR 45
06/12/19 DAY 12
5 km paced
Resting HR 51
Warm up
2.01km
10:51
5:24/km
Ave HR 116
Max HR 122
5km
21:42
4:20/km
Ave HR 127
Max HR 137
1. 4:27.9 ave HR 124 max HR 135
2. 4:26.4 ave HR 126 max HR 131
3. 4:21.5 ave HR 127 max HR 137
4. 4:20.0 ave HR 127 max HR 131
5. 4:06.5 ave HR 129 max HR 132
Warm Down
1.68km
9:41
5:45/km
Ave HR 137
Max HR 171
Cold and windy, hence the short warm up/down. Really had to hold myself back on this in first 3km. Felt about 85/90% of max effort so perhaps a little more in there for a sub 21:30. Anyway, I know, way too quick for a tempo session. It just felt so good to run reasonably quick under almost complete control. It’s been a while!
Resting HR 45
06/12/19 DAY 12
5 km paced
Resting HR 51
Warm up
2.01km
10:51
5:24/km
Ave HR 116
Max HR 122
5km
21:42
4:20/km
Ave HR 127
Max HR 137
1. 4:27.9 ave HR 124 max HR 135
2. 4:26.4 ave HR 126 max HR 131
3. 4:21.5 ave HR 127 max HR 137
4. 4:20.0 ave HR 127 max HR 131
5. 4:06.5 ave HR 129 max HR 132
Warm Down
1.68km
9:41
5:45/km
Ave HR 137
Max HR 171
Cold and windy, hence the short warm up/down. Really had to hold myself back on this in first 3km. Felt about 85/90% of max effort so perhaps a little more in there for a sub 21:30. Anyway, I know, way too quick for a tempo session. It just felt so good to run reasonably quick under almost complete control. It’s been a while!