Posted: Yesterday at 18:50
So, session for me today was a little toughie! 10KM in volume. I worked from7:30-4:30 and after cycling home quick change drove to a good spot where I would do my session for about 5PM.. Best out and back flat area I could find rather than the usual undulating loop...
4 x 1KM (90s) 3:18 / 3:18 / 3:19 / 3:22
5 x 400m (60s) 76/78/78/76/77
4 x 1KM (90s) 3:16 / 3:20 / 3:18 / 3:22
I used the workout function and it worked well, it pushed me and left me nowhere to hide, it counted down the mileage and had just an average pace being shown so it was a good test of consistency and mental strength to run without knowing how much I had ran time wise or actual pace..
I actually came away feeling rather happy with the splits, last few were pretty hard although hip and shin held up I could feel the hip a tad, shin seemed fine so massage, icing etc has been helping ...
156 / 178 for HR data (AV/MAX)
so my plan now for recording things is a 10 minute jog warm up + warm down (which is what I did today) without bothering for exact timings I will base it on 8m/m for 1.25m - it's likely to be a smidge more but that'll be what I count, unless its planned to do alot more
so 2.5m WU + WD then the session (with recoveries in between) came out at
7.14m 48:41 for 6:49 average - The reps were basically ran at 5:05 (400s)+ 5:20 for the KM (m/m pace)
9.64m day total