tuesday run easy, steady run + intervals
As the schedule, I managed tuesday's running for 10k. The proglam was so tight, 4 km easy, then 2 min hard followed by 1 min easy x 6, then steady for rest of distance to total distance of 10 km.
I should had to ask the detail earlier, how much speed should had to run as hard run. Since I couldn't get the answer, decided to run as intervals for hard run, repeated 2 min hard followed by 1 min easy six times. Fortunatelly, it was cool mist morning, that's why it was not too hard to complete it.
today's efforts:
mileage: about 11k
time: 1h1m35s
4k easy, 2min hard run followed by 1 min easy six times plus steady run to total 10, but actually ran 11k.
avg HR: 134-69%
avg Speed: 11.2km/h
calories: 461kcal
begininng time: 7:17am
weekly mileage: 14.5km
location: Inokashira Park
the details:
4k easy
mil: 4.09km time: 24m19s avg HR: 105-54% avg Speed: 10.1km/h
1st hard run
mil: 0.82km time: 4m00s (I just ran for 3min as hard run, then I missed the timing to stop)
avg HR: 105-54% avg Speed: 10.1km/h
2nd hard run
mil: 0.63km time: 3m00s avg HR: 152-78% avg Speed: 12.9km/h
3rd hard run
mil: 0.63km time: 3m00s avg HR: 153-79% avg Speed: 12.9km/h
4th hard run
mil: 0.65km time: 2m59s avg HR: 159-82% avg Speed: 13.3km/h
5th hard run
mil: 0.66km time: 3m00s avg HR: 164-85% avg Speed: 13.3km/h
6th hard run
mil: 0.68km time: 3m04s avg HR: 165-85% avg Speed: 13.6km/h
steady run:
mil: 3.32km time: 18m10s avg HR: 139-72% avg Speed: 11.5km/h
2 comments:
Gee, your heart rate readings seem low. Only 105 for the early part? It is not much above a walk. For "easy" at least try to get up over 120.
For the "hard" parts of the intervals, I would have expected to see your heart rate get up towards 90% or more of maximum. So we need to work on that a bit...
Oh god... Were you expected more from this?
I moderated a bit not to burning up. But I should had to fix earlier the problem and ask you how much speed for hard run.
I will ask you earlier not to repeat the same thing, shame.
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