got back on the bike to work after a laziness break...
the stats:
start temp/humidity: 15.5/75%
start time: 8:12am
total distance: 15.48 (BC 15.73)
total time: 42:54 (40:44 without stoppages)
avg speed: 21.6
total calories: 443
avg HR: 116
finish temp/humidity: 16.3/73%
today's run session:
10:00 warm up
light stretching
6 x 80m sprints building from 70% to 100% with walk recovery
4k @ 10k RP
10:00 cool down
my aim for the 4k was to go no slower than 4:45 pace...
the stats:
start temp/humidity: 23.0/48%
start time: 1:05pm
total distance: 8.67
total time: 50:46
total calories: 739
avg HR: 149
finish temp/humidity: 23.5/45%
lap details:
| Time | Distance | AvPace | AvHR | Recovery | AvRHR |
|---|---|---|---|---|---|
| 10:00 | 1.79k | 5:35 | 151 | ||
| light stretching | 105 | ||||
| ~19sec | 80m | 3:58 | 108 | WR | 118 |
| ~17sec | 80m | 3:40 | 122 | WR | 125 |
| ~18sec | 80m | 3:50 | 100 | WR | 126 |
| ~18sec | 80m | 3:46 | 130 | WR | 132 |
| ~16sec | 80m | 3:27 | 120 | WR | 132 |
| ~14sec | 80m | 3:03 | 109 | WR | 135 |
| 18:50 | 4k | 4:42 | 165 | ||
| 10:00 | 1.70k | 5:53 | 152 | ||
i'm pretty happy with that session...ideally i'd like to run that pace (or quicker!) for the Canberra Marathon Eve 10k to run 47:00 which would be a 10k PB by 8 secs...
tomorrow's session is an "easy" 50mins then tomorrow night Jodie has persuaded me to go with her to do an AFL Level O Umpires course at Manuka...should be fun...
1 comment:
You'll do 47:00 easily! I hope that you have a public oal of 47:00 and a priate goal of 45:00 or 46:00 . . . as long as you can stand the potential boredom of the course, you'll streak it in!
Give my best to Jodie, and I hope that she enjoys the 5km
Cheers
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