14-06-2017, 06:40 PM
Hi Ed,
Been a bit busy the past days. Anyway here's the summary from Sunday and on:
* Sunday -> 54min easy, 8.62km @ 6m:16s/km @ 150bpm avg HR @ 24deg C
* Monday -> 30min easy, 4.94km @ 6m:04s/km @ 149bpm avg HR @ 27deg C
* Tuesday -> skipped because I was out of town
* Wednesday(today) -> decided to do the 3 x 5min with 2m:30s easy(target pace 4min/km), this way I'll be in sync with the cycle because race is on Sunday. Breakdown:
On Thursday(tomorrow) I'll do an easy 40min run, Friday the 6 x 1min, Saturday rest and race on Sunday.
I'll report back after the race .
Been a bit busy the past days. Anyway here's the summary from Sunday and on:
* Sunday -> 54min easy, 8.62km @ 6m:16s/km @ 150bpm avg HR @ 24deg C
* Monday -> 30min easy, 4.94km @ 6m:04s/km @ 149bpm avg HR @ 27deg C
* Tuesday -> skipped because I was out of town
* Wednesday(today) -> decided to do the 3 x 5min with 2m:30s easy(target pace 4min/km), this way I'll be in sync with the cycle because race is on Sunday. Breakdown:
- 1'st 5min -> 1.24km @ 04m:01s/km @ 165 bpm avg, with 176 bpm HR max
- 1'st 250s easy -> 0.44km @ 05m:41s/km @ 162 bpm avg
- 2'nd 5min -> 1.26km @ 03m:59s/km @ 176 bpm avg, with 180 bpm HR max
- 2'nd 250s easy -> 0.44km @ 05m:44s/km @ 165 bpm avg
- 3'rd 5min -> 1.25km @ 04m:00s/km @ 176 bpm avg, with 182 bpm HR max
- 3'rd 250 easy -> 0.48km @ 05m:16s/km @ 170 bpm avg
On Thursday(tomorrow) I'll do an easy 40min run, Friday the 6 x 1min, Saturday rest and race on Sunday.
I'll report back after the race .