14-03-2012, 09:20 PM
Thanks TheEd 
Yesterday I did the 1k intervals. In the beginning I had it a little tough, but probably that was because it was slightly uphill. I ran in Gävle along a big road. Therefore I turned after 3 km and headed back to the hotel. The last 3 intervals went much easier. It felt good and it feels good to put the quadraceps to the test.
Day 8, sub 40 program ââ¬â 1st round 2012
start with 6x1k R60 3:55 km/min to 4:00 km/min
Lap Time AvgHR MaxHR HR After 60 sec rest
1 3:58 ? ? ?
2 3:53 158 177 ?
3 3:47 161 175 ?
4 3:46 166 176 ?
5 3:49 163 173 ?
6 3:51 164 176 ?
Day 9 ââ¬â 1hr easy
1:00.57 ââ¬â 12.15 km ââ¬â 5:01 min/km ââ¬â hr 148
Yesterday I did the 1k intervals. In the beginning I had it a little tough, but probably that was because it was slightly uphill. I ran in Gävle along a big road. Therefore I turned after 3 km and headed back to the hotel. The last 3 intervals went much easier. It felt good and it feels good to put the quadraceps to the test.
Day 8, sub 40 program ââ¬â 1st round 2012
start with 6x1k R60 3:55 km/min to 4:00 km/min
Lap Time AvgHR MaxHR HR After 60 sec rest
1 3:58 ? ? ?
2 3:53 158 177 ?
3 3:47 161 175 ?
4 3:46 166 176 ?
5 3:49 163 173 ?
6 3:51 164 176 ?
Day 9 ââ¬â 1hr easy
1:00.57 ââ¬â 12.15 km ââ¬â 5:01 min/km ââ¬â hr 148
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