16km t/m 1% inc
133 ave hr
51 mins stretching and upper/lower/core strength work
6km t/m 1%inc
128 ave hr
42 mins upper/core strength work
5.15km t/m 1% inc.
134 ave hr
10.01km t/m 1% inc
130 ave hr
26mins core/upper strength work
5.15km t/m 1% inc
131 ave hr
4 x 2km intervals 2mins rest. Managed to get down to 1km loop.
2.7km warm up
1 - 9:26 @ 4:43 pace. Peak hr 159
2 - 9:21 @ 4:41 pace. Peak hr 151
3 - 9:20 @ 4:40 pace. Peak hr 161
4 - 8:36 @ 4:18 pace. Peak hr 165
Warm down jog home about a mile.
It went pretty well as you can see. Felt comfortable in first two. Didn't want to bonk on last interval, was very surprised that pace held so consistently theough the session. Very happy with that. Maybe I didn't go out with enough confidence to achieve a lower pace? My max hr was 165 so maybe i didn't go out and work hard enough in the session. Weather was very cold which helped keep my hr super low though. Was glad to get through session with it becoming very uncomfortable and especially without dropping off at end. Calves were tighter than the quads last night afterwards but no surprise really as the hill on way back home is a killer
legs are fine today, just a little tight.
Judging by this will be looking to start the 6 x1km session at 4:30 pace and carry through the session and try to finish stronger in last couple. What do you think?
Long one tomorrow will go 90 -100 mins (treadmill times out at 100mins). Should be 16-18 km.
Enjoy your weekend everyone.