there was a typo speedygeoff but not the one you think...i left out "very" before "Nasty"...!
today's tempo run was in much cooler conditions...first couple of ks were a bit fast (oops) but settled into a rhythm after that...
the stats:
start temp/humidity: 16.0/63%
start time: 1:27pm
total distance: 10.00
total time: 53:35
avg pace: 5:22
total calories: 750
avg/max HR*: 158/236
*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:00 [Z2: 111-130]
16:49 [Z3: 130-148]
29:37 [Z4: 148-167]
01:53 [Z5: 167-185]
1k splits*: 5:09, 5:04, 5;21, 5:25, 5:30, 5:30, 5:25, 5:33, 5:20, 5:23
* slowest ks highlighted for Ewen!
tomorrow Jodie & I will be doing the Twilight O event @ Farrer Ridge so I might do a shorter run at lunch (6k)...
plan for Vets is to do the 3000m (6:25pm), 1500m (7:00pm) and the 8 lap spiral (8:00pm) although I may drop the 1500m depending on how I feel...!
About Me
- allrounder
- Canberra, Australian Capital Territory, Australia
- "Jack of all (sports), Master of none!"
1 comment:
You did those on purpose to upset my Allrounder theory of fading!
Your 1500m PB is due for revision. You can probably get a 3000m PB if you run evenly - don't sprint at the end, which will keep the lactic acid level low, and the 1500 should be fine :)
Post a Comment