the stats:
start temp/humidity: 17.1/40%
start time: 1:21pm
total distance: 8.62
total time: 51:01
total calories: 650
avg HR: 149
finish temp/humidity: 18.0/36%
lap details:
| Time | Distance | AvPace | AvHR | Recovery | AvRHR |
|---|---|---|---|---|---|
| 10:00 | 1.91k | 5:14 | 150 | ||
| light stretching | 120 | ||||
| 6x80m building from 75% to 100% | |||||
| 1:30 | 385m | 3:53 | 154 | JR1:30 | 158 |
| 1:30 | 346m | 4:20 | 165 | JR1:30 | 158 |
| 1:00 | 225m | 4:26 | 162 | JR1:00 | 163 |
| 1:00 | 231m | 4:19 | 162 | JR1:00 | 162 |
| 1:00 | 225m | 4:26 | 163 | JR1:00 | 160 |
| 1:00 | 224m | 4:27 | 162 | JR1:00 | 160 |
| 0:30 | 112m | 4:27 | 155 | JR0:30 | 160 |
| 0:30 | 114m | 4:23 | 160 | JR0:30 | 163 |
| 0:30 | 115m | 4:19 | 161 | JR0:30 | 162 |
| 0:30 | 105m | 4:46 | 160 | JR0:30 | 161 |
| 0:15 | 58m | 4:19 | 157 | JR0:15 | 161 |
| 0:15 | 59m | 4:12 | 162 | JR0:15 | 164 |
| 0:15 | 58m | 4:19 | 165 | JR0:15 | 166 |
| 0:15 | 59m | 4:15 | 164 | JR0:15 | 166 |
| 10:00 | 1.67k | 5:58 | 153 | ||
with the aim to keep the efforts around 5k pace (sub 4:30 for me), i was pretty pleased with the results...typically (!) too fast on my first effort but reasonably consistent on all the others except the last 30sec one....
Steve Moneghetti used to do this once a week...sounds like a good idea to me!
2 comments:
It might sound good, Allrounder, but it looks like an awful lot of hard work! Nothing like a change though to keep motivation alive.
Great to see you last Sunday at the jogalong, Allrounder. You looked in wonderful shape and your time for the run proves that I think. I also thought of you when I was looking at footage of the cricket from Manuka last night. I imagine you would have been there?
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