02-05-2017, 12:27 AM
Hello, TheEd!
Sorry for the delay since the last contact.
Here is the report of the last 3 quality workouts:
Long run 18.3K in 1h 34 '- 5'09"/K - 147bpm avg - easy!
6x1K session - medium hard!
110bpm 1K - 3:39 - R60 - 165bpm
140bpm 1K - 3:40 - R60 - 168bpm
145bpm 1K - 3:41 - R60 - 172bpm
145bpm 1K - 3:41 - R60 - 176bpm
139bpm 1K - 3:43 - R60 - 179bpm
142bom 1K - 3:42 - 180bpm
10x400m session - easy!
avg 1:24 - 1:26 - R60
Feeling stronger.
10K "A" race on July 23.
Looking forward to the next steps.
Thank you!
Sorry for the delay since the last contact.
Here is the report of the last 3 quality workouts:
Long run 18.3K in 1h 34 '- 5'09"/K - 147bpm avg - easy!
6x1K session - medium hard!
110bpm 1K - 3:39 - R60 - 165bpm
140bpm 1K - 3:40 - R60 - 168bpm
145bpm 1K - 3:41 - R60 - 172bpm
145bpm 1K - 3:41 - R60 - 176bpm
139bpm 1K - 3:43 - R60 - 179bpm
142bom 1K - 3:42 - 180bpm
10x400m session - easy!
avg 1:24 - 1:26 - R60
Feeling stronger.
10K "A" race on July 23.
Looking forward to the next steps.
Thank you!