today, as a result of being undecided, I did a combination of the "15min Hills" & "4k @ C2S" by doing a couple of loops of the Museum...
the stats:
start temp/humidity: 9.6/76%
start time: 1:10Pm
total distance: 8.28
total time: 53:56
total calories: 634
avg/max HR*: 150/227
*Time spent in HR Zones:
04:49 [Z1: 93-111]
04:01 [Z2: 111-130]
12:27 [Z3: 130-148]
23:15 [Z4: 148-167]
00:44 [Z5: 167-185]
lap details:
| Time | Distance | AvPace | AvHR | Recovery | AvRHR |
|---|---|---|---|---|---|
| 10:00 | 1.68k | 5:58 | 185 | ||
| light stretching | 110 | ||||
| 6x80m building from 75% to 100%* | |||||
| 22:01 | 4k | 5:30 | 157 | ||
| 10:00 | 1.40k | 7:09 | 139 | ||
* slow and not quite sequential in improving pace: 22.80, 22.34, 20.75, 21.06, 18.31, 17.45
was aiming for 5:17-5:20 pace for the 4k but unable to quite match it as I'm still feeling the effects of the Metrogaine & starting cricket training on Sunday (that's my excuse anyway)...my quads, particularly my left one, are quite sore and I seem to have strained a muscle in my back!...
tonight have a batting drill session with Jodie's small group...shouldn't be too strenuous...
hopefully things will sort themselves out by Sunday...
1 comment:
You should still get sub-75 AR. Rest up a bit later in the week. Maybe don't run Customs, or at least just jog it.
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