10-06-2021, 05:49 PM
Hello Ed,
Decided to go for 5 x 2k today, this is the best one so far, despite a bit stiff calves and a stiff left hamstring.
I felt very good tho, flying almost, pulse and breathing was very good too.
The temperatur was not that high today and there was a skylayer with a slight cooling wind, i think i could sub 39:30 on a day like this if the shape is good.
Warmup / 13:37 / 2,49 km / 5:28 m/km
5 x 2000m Splits:
1 / 7:44 / 3:52 / 164 bpm / 175 max
km's: 3:52, 3:51.
90 sec rest @ 146 bpm.
2 / 7:47 / 3:54 / 168 bpm / 178 max
km's: 3:55, 3:52.
88 sec rest @ 151 bpm.
3 / 7:44 / 3:52 / 171 bpm / 182 max
km's: 3:55, 3:49.
89 sec rest @ 156 bpm.
4 / 7:30 / 3:45 / 176 bpm / 185 max
km's: 3:46, 3:44.
90 sec rest @ 162 bpm.
5 / 7:17 / 3:39 / 180 bpm / 189 max
km's: 3:42, 3:34.
Warmdown / 12.37 / 2,19 km / 152 bpm.
Totals / 1:10:16 / 15 km / 4:41 pace.
Basicly i ran a 43:01, 10 km within this run, faster than the last weeks race, lol..
Will take care of the muscles and rest tomorrow and get ready for long run, i'm thinking 17k + on Saturday.
Best regards
Kyuss
#fun
Decided to go for 5 x 2k today, this is the best one so far, despite a bit stiff calves and a stiff left hamstring.
I felt very good tho, flying almost, pulse and breathing was very good too.
The temperatur was not that high today and there was a skylayer with a slight cooling wind, i think i could sub 39:30 on a day like this if the shape is good.
Warmup / 13:37 / 2,49 km / 5:28 m/km
5 x 2000m Splits:
1 / 7:44 / 3:52 / 164 bpm / 175 max
km's: 3:52, 3:51.
90 sec rest @ 146 bpm.
2 / 7:47 / 3:54 / 168 bpm / 178 max
km's: 3:55, 3:52.
88 sec rest @ 151 bpm.
3 / 7:44 / 3:52 / 171 bpm / 182 max
km's: 3:55, 3:49.
89 sec rest @ 156 bpm.
4 / 7:30 / 3:45 / 176 bpm / 185 max
km's: 3:46, 3:44.
90 sec rest @ 162 bpm.
5 / 7:17 / 3:39 / 180 bpm / 189 max
km's: 3:42, 3:34.
Warmdown / 12.37 / 2,19 km / 152 bpm.
Totals / 1:10:16 / 15 km / 4:41 pace.
Basicly i ran a 43:01, 10 km within this run, faster than the last weeks race, lol..
Will take care of the muscles and rest tomorrow and get ready for long run, i'm thinking 17k + on Saturday.
Best regards
Kyuss
#fun