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.Tue 5.15am 10.53km Roo+Lake 47m25 4m30 K's
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:
!@#$$%^ the bar has officially been raised...or lowered!!!
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
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