today's session was the dreaded 3 x 3k @ 10k pace with 90sec standing recovery...i last did this in March - the entry for that day questioned my sanity (an ongoing process) and saw me have doubts about finishing the session after the first 3k effort (i did!)...today i had no doubts about finishing it but my 3rd effort was hampered by something sticking into the underside of my second toe on my right foot* - i knew whatever it was was in my sock so didn't bother stopping but it did hamper my "style" (what little i have!) somewhat (well, that's my excuse anyway!)...
the conditions were near perfect with hardly a breath of wind...mind you we had an overnight low of -5.7 (!) and it was still only -4.9 (!!) when i caught the bus at 7:50am...
the stats:
start temp/humidity: 10.8/45%
start time: 1.13pm
total distance: 13.92
total time: 1:19:07
total calories: 1046
avg HR: 153
finish temp/humidity: 11.8/41%
lap details:
| Time | Distance | AvPace | AvHR | Recovery | AvRHR |
|---|---|---|---|---|---|
| 10:00 | 1.81k | 5:32 | 160 | ||
| light stretching | 108 | ||||
| 6x80m 75-100% with walk recovery | |||||
| 14:02 | 3k | 4:40 | 162 | 1:30SR | 142 |
| 14:03 | 3k | 4:41 | 164 | 1:30SR | 144 |
| 14:32 | 3k | 4:50 | 164 | 1:30SR | 137 |
| 10:00 | 1.64k | 6:05 | 149 | ||
fairly happy with that effort although i would have liked to be closer to 4:30 pace...9 March times were 14:40, 14:46, 15:08 so good to see the improvement from then...i get to do this session (lucky me) one more time before Sydney...i'll aiming for sub 14:00 times then...
* "injury" report - a small puncture wound which drew blood thanks to something sharp stuck in my sock, no lasting effects expected
1 comment:
probably an icicle.
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