07 December 2011

5x1000m - @ 3m08.92

Mon 5.17am 10.53km Roo+Lake 48m14 4m35 K's
Tue 5.15am 10.53km Roo+Lake 47m25 4m30 K's
Wed. Up at 4.30am to get to Nudgee at 5am.
1 mile warm up, cool (17.9C/64F) and windy (4kph gusting 9kph), leaden skies eventually started to rain.
3m11.32     (152bpm)    74.89   (139)      77.60   (161)      38.83  (161)
3m10.83     (156bpm)    75.39   (143)      78.20   (165)      37.24  (168)
3m10.53     (160bpm)    74.29   (149)      78.45   (168)      37.79  (169)
3m07.67     (165bpm)    73.09   (155)      76.63   (171)      37.95  (173)
3m04.28     (167bpm)    72.17   (158)      75.85   (173)      36.26  (175)


The wind probably cost 2 or 3 secs, the recovery was 200m  jog .

2 comments:

kevin f forde said...

!@#$$%^ the bar has officially been raised...or lowered!!!

David said...

Kevin I thought it was OK for an early morning session but then I compared it to an evening session in August!
http://runningmasters.blogspot.com/2011/08/6-x-1000m-200m-jog-recovery-3m0496.html