speed workshop on wednesday morning
I've been doing for "speed workshop" on Wednesday for a while.
I'd like to join for Namban's track session, but can't make it because of work. Numbers look faster than I needed, should had to run more slowly and evenly.
today's efforts:
mil: 15km
time: 1:20:41
lap1: time: 4:40 avg HR: 159-82% avg pace: 4:49/km mil: 0.97km
lap2: time: 4:42 avg HR: 164-84% avg pace: 4:44/km mil: 0.99km
lap3: time: 4:37 avg HR: 169-87% avg pace: 4:40/km mil: 0.98km
lap4: time: 4:36 avg HR: 171-88% avg pace: 4:41/km mil: 0.98km
lap5: time: 4:37 avg HR: 172-88% avg pace: 4:44/km mil: 0.98km
lap6: time: 4:43 avg HR: 171-88% avg pace: 4:48/km mil: 0.98km
lap7: time: 4:39 avg HR: 173-89% avg pace: 4:45/km mil: 0.98km
lap8: time: 4:39 avg HR: 174-89% avg pace: 4:47/km mil: 0.96km
lap9: time: 4:39 avg HR: 176-90% avg pace: 4:54/km mil: 0.97km
lap10: time: 4:37 avg HR: 177-91% avg pace: 4:46/km mil: 0.96km
avg HR: 156-80% avg pace: 5:17/km
cal: 689kcal
beginning time: 7:03am
location: on the track in the Inokashira Park
2 comments:
Good job! The only thing is you went a little bit faster than I requested. And this shows in your higher heart rates. I prescribed 4:45/km, which should have given a heart rate of a bit under 80% at the start, but perhaps 83% towards the end. I don't think there is any problem with your heart. But is time to back off the pace a little bit and do more distance at 78% to 82% of maximum heart rtae.
Note that your footpod is measuring slightly short. Your track-measured 1-km splits are coming out at 0.96 to 0.99 km. That means the pace readout from the watch is slightly slower than your actual pace.
OK, in future, I will try to also set heart rate guideleines.
I understood what you meant. I just concentrate on my training and do my best. Not think about next thing, just do my discipline as your request. Today, I just ran faster that I recognized 10k session. Before that, ran as warm up for 10k and cool down for 2km. I should had to follow your instruction more properly.
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