11-07-2020, 09:51 AM
Hi Ed. This was a "hard" week for me with lot of social activities, running and footie. The plan was to do the hard days Friday, Sunday and Tuesday. Due to after work social activities on Friday and family birthday celebration on Saturday, I did 2k session on Sunday, Long run on Tuesday and 1k session on Friday after one day rest of Footie on Wednesday.
5 x 1k session was the hardest, as I went at 8 pm and it was still 30°C. I almost gave up on running the last 1k, but decided to run no matter of the result.
Sunday (05.07)
3 x 2k session.
10 minutes warm-up // 3 x 2k with 120 sec rest // 10 minutes cool-down
TIME // AVG PACE // AVG HR
1 : 8:51 // 4:26 // 158
2 : 9:00 // 4:30 // 160
3 : 8:45 // 4:23 // 163 (highest HR 168)
Lowest rest HR:
- before 1st : 110
- before 2nd: 114
- before 3th : 121
Tuesday (07.07)
Long Run
TIME // DIST // AVG PACE // AVG HR
1:45:01 // 16.5 km // 6:20 // 140
Friday (10.07)
5 x 1k session.
10 minutes warm-up // 5 x 1k with 90 sec rest // 10 minutes cool-down
TIME // AVG HR
1. km: 4:03 // 161
2. km: 4:14 // 160
3. km: 4:11 // 162
4. km: 4:14 // 163
5. km: 4:22 // 162 (highest HR 169)
Lowest rest HR:
- before 1st : 119
- before 2nd: 117
- before 3th : 124
- before 4th : 124
- before 5th : 123
5 x 1k session was the hardest, as I went at 8 pm and it was still 30°C. I almost gave up on running the last 1k, but decided to run no matter of the result.
Sunday (05.07)
3 x 2k session.
10 minutes warm-up // 3 x 2k with 120 sec rest // 10 minutes cool-down
TIME // AVG PACE // AVG HR
1 : 8:51 // 4:26 // 158
2 : 9:00 // 4:30 // 160
3 : 8:45 // 4:23 // 163 (highest HR 168)
Lowest rest HR:
- before 1st : 110
- before 2nd: 114
- before 3th : 121
Tuesday (07.07)
Long Run
TIME // DIST // AVG PACE // AVG HR
1:45:01 // 16.5 km // 6:20 // 140
Friday (10.07)
5 x 1k session.
10 minutes warm-up // 5 x 1k with 90 sec rest // 10 minutes cool-down
TIME // AVG HR
1. km: 4:03 // 161
2. km: 4:14 // 160
3. km: 4:11 // 162
4. km: 4:14 // 163
5. km: 4:22 // 162 (highest HR 169)
Lowest rest HR:
- before 1st : 119
- before 2nd: 117
- before 3th : 124
- before 4th : 124
- before 5th : 123