hardish for 12k as last friday
I just needed for three repeats speed session, I really cared of speed not too fast, but as a result repeaded six times, double session...
today's efforts:
mile: 12km
time: 1:12:27
lap1: 1:41 avg HR: 164-84% avg Pace: 4:21/km mil: 0.39km
lap2: 1:42 avg HR: 173-89% avg Pace: 4:19/km mil: 0.39km
lap3: 1:43 avg HR: 174-89% avg Pace: 4:24/km mil: 0.40km
2minutes rest
lap4: 1:42 avg HR: 155-79% avg Pace: 4:53/km mil: 0.36km
lap5: 1:43 avg HR: 173-89% avg Pace: 4:26/km mil: 0.39km
lap6: 1:40 avg HR: 177-91% avg Pace: 4:20/km mil: 0.39km
2minutes rest
lap7: 1:41 avg HR: 157-81% avg Pace: 4:49/km mil: 0.37km
lap8: 1:43 avg HR: 176-90% avg Pace: 4:22/km mil: 0.39km
lap9: 1:41 avg HR: 178-91% avg Pace: 4:21/km mil: 0.39km
2minutes rest
lap10: 1:41 avg HR: 162-83% avg Pace: 4:40/km mil: 0.36km
lap11: 1:43 avg HR: 176-90% avg Pace: 4:25/km mil: 0.39km
lap12: 1:40 avg HR: 179-92% avg Pace: 4:18/km mil: 0.40km
2minutes rest
lap13: 1:44 avg HR: 159-82% avg Pace: 4:52/km mil: 0.37km
lap14: 1:41 avg HR: 177-91% avg Pace: 4:18/km mil: 0.39km
lap15: 1:40 avg HR: 180-92% avg Pace: 4:16/km mil: 0.40km
2minutes rest
lap16: 1:39 avg HR: 163-84% avg Pace: 4:35/km mil: 0.36km
lap17: 1:42 avg HR: 179-92% avg Pace: 4:21/km mil: 0.40km
lap18: 1:37 avg HR: 182-93% avg Pace: 4:10/km mil: 0.38km
2minutes rest
avg HR: 156-80% avg Pace: 5:21/km
cal: 609kcal
baginning time: 7:39pm
location: on the track in Inokashira Park
weekly mil: 47km
2 comments:
That's a very strong workout. Great job. You must have been tired after that.
It was really cold windy night.
It took long time to go out to the track, inside was warmy but outside was so cold like freezing...
It was very hard running untill warmed up my body. However, the training was really works! I believe my efforts will pay me off sometime.
Post a Comment