carry out more effective and efficient training
I went for run to Inokashira park in the morning, I guess, could complete an effective running as Steve's advice. Warmed up for 2K at 70%, changed the gear at 80% for 7K, and finally built up 5% more to 85% for 6K. Here is the splits;
4:46/3K point - 4:49- 4:52- 4:56- 4:50- 4:49- 4:52- 4:36- 4:38- 4:40- 4:41- 4:42- 4:50/15K
I'm going to do some stretch tonight, so exhausted, this is pretty heavy.
the great word by Steve:
Don't run your race in training!
today's efforts:
mileage: 17.14km
speed AVG: 11.9km/h
hr AVG: 152-79%
time: 1h26m40s
calories: 825kcal
weekly mileage: 29.68km
2 comments:
Those pace numbers are great!! You are really on track. Have faith in your training and yourself. Stick to the plan. Ganberemashouu!!
Oh you think so?
I'm not sure I don't have a faith in my running yet.
Here is a good news! My knees are getting strong!!! I think they will be fine before the race, so glad.
Here is another thing, one of my co-workers says are you doing a penalty game before work? funny!!!
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