Tue 17th 5.15am 10.59km 44;34 4.12's
Wed 18th 5.04am 10.53km 47;09 4;29's
Thu 19th 5.12am 10.59km 44;36 4;13's
Fri 20th Rest
Sat 21st 4.17pm 10.55km 40;31 3;51's
Sun 22nd 10.23am 3.84km wu 10 X 260m hill sprints 3.41km wd
Hot conditions running yesterday and this morning.I have been meaning to get some interval work started but have been slightly hesitant because of sore knees.
Found a nicely runnable hill 260m approx(not many around here) and proceeded with 10 efforts. Early times around 53/54 seconds then 51 and held them. Consistent efforts.
53 - 143bpm ave 159 max
54 - 147/160
54 - 146/161
53 - 147/163
51 - 152/166
51 - 150/165
51 - 150/167
51 - 151/167
51 - 150/168
49 - 148/169
Wed 18th 5.04am 10.53km 47;09 4;29's
Thu 19th 5.12am 10.59km 44;36 4;13's
Fri 20th Rest
Sat 21st 4.17pm 10.55km 40;31 3;51's
Sun 22nd 10.23am 3.84km wu 10 X 260m hill sprints 3.41km wd
Hot conditions running yesterday and this morning.I have been meaning to get some interval work started but have been slightly hesitant because of sore knees.
Found a nicely runnable hill 260m approx(not many around here) and proceeded with 10 efforts. Early times around 53/54 seconds then 51 and held them. Consistent efforts.
53 - 143bpm ave 159 max
54 - 147/160
54 - 146/161
53 - 147/163
51 - 152/166
51 - 150/165
51 - 150/167
51 - 151/167
51 - 150/168
49 - 148/169
 |
| Kinsellas Road East |
1 comment:
Merry Xmas from all the cube and may your cranial Garmin implants deliver you a prosperous and record packed new year .
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