tonight's duty
-2k warm up, then run at 88% to 90% for 8 km but instead of 8 km at 88-90, cut back to 6 km, or three 1.94/km laps. You could run another slow lap at the end after that to get about 10 km.
I have done minimum duty what I needed.
Marathon pace for 6k and recorvery running for 4k
today's efforts:
mileage: 10km
time: 53:48
split: 4:17(157/89%)-4:20(174/90%)- 4:26(176/91%)-4:23(178/91%)-4:28(179/93%)-4:29(178/92%)-6:52-6:42-6:59-6:47
hrAVG: 160/83%
calories: 557kcal
2 comments:
Satohi, great job!! Those numbers look brilliant.
Now, just understand one thing. You called it "marathon pace for 6 km". But that was much faster than marathon pace. It was planned to be. It was a speed workout at faster than marathon pace. So don't go thinking you can run the marathon that fast or you will have all sorts of problems. Hope we have that clear!
Steve
I was wondering the enviroment is effctive for my running. When I run on a track alone, I'm unable to run easy, feeling so heavy, not so much fun. Some time it feels like a duty and feeling of responsibility .
Oda Field is so great, it makes me feel having a full motivation.
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