24-01-2012, 09:47 AM
TheEd,
I wasn't going to run yesterday after the race but I showed my friend how to do intervals using my Garmin, so I went out and did it with him. He had the HR monitor on, but here is what we did:
15min W/U
2x1km 2min Rest - 4:43min/km, 4:38min/km
2x600m 1min Rest - 4:18min/km, 4:26min/km
1x1km - 4:19min/km --- (testing for max HR)
5min C/D
Today, as much as I wanted to go out and do a tempo run I did a slower run instead and it felt GREAT! (I haven't been riding really since 15 Jan except for the race and I've been riding to and from work on my MTB (2.5km each way, and taking it easy).
Anyway, today. I felt tired to start with and with my last slow run being a bit slower I thought this would follow suit, but it didn't which I am really happy with:
km time av HR max HR
1 | 6:04 | 134 | 143
2 | 6:02 | 141 | 143
3 | 6:08 | 139 | 142
4 | 6:16 | 139 | 143
5 | 6:18 | 140 | 142
6 | 6:22 | 140 | 142
total 6.0km, 37:10.5; av HR 139, av pace 6:12min/km
I wasn't going to run yesterday after the race but I showed my friend how to do intervals using my Garmin, so I went out and did it with him. He had the HR monitor on, but here is what we did:
15min W/U
2x1km 2min Rest - 4:43min/km, 4:38min/km
2x600m 1min Rest - 4:18min/km, 4:26min/km
1x1km - 4:19min/km --- (testing for max HR)
5min C/D
Today, as much as I wanted to go out and do a tempo run I did a slower run instead and it felt GREAT! (I haven't been riding really since 15 Jan except for the race and I've been riding to and from work on my MTB (2.5km each way, and taking it easy).
Anyway, today. I felt tired to start with and with my last slow run being a bit slower I thought this would follow suit, but it didn't which I am really happy with:
km time av HR max HR
1 | 6:04 | 134 | 143
2 | 6:02 | 141 | 143
3 | 6:08 | 139 | 142
4 | 6:16 | 139 | 143
5 | 6:18 | 140 | 142
6 | 6:22 | 140 | 142
total 6.0km, 37:10.5; av HR 139, av pace 6:12min/km