Post injury - wanting sub 40min

[dale_8888]

Hey TheEd,

Some more progress

28 Mar - 40min easy

km pace av HR max HR
1 | 6:05 | 136 | 145
2 | 6:14 | 142 | 149
3 | 6:23 | 144 | 151
4 | 6:25 | 145 | 150
5 | 6:23 | 145 | 149
6 | 6:29 | 145 | 151
X | 6:22 | 148 | 149

6.38km, 40:24, 6:20/km, HR 143

29 Mar - Fartlek

W/U - 1.58km, 10:01, 6:20/km, av HR 140, max HR 153

int pace av HR max HR rest HR
1 | 4:00 | 158 | 167 | X
2 | 5:41 | 162 | 167 | 156
3 | 3:50 | 165 | 173 | X
4 | 5:34 | 168 | 174 | 161
5 | 3:44 | 171 | 176 | X
6 | 5:42 | 168 | 176 | 158
7 | 3:50 | 171 | 179 | X
8 | 5:40 | 173 | 178 | 167
9 | 3:48 | 174 | 180 | X
10| 5:43 | 174 | 181 | 167
11| 3:46 | 174 | 180 | X
12| 5:49 | 175 | 181 | 166

C/D 1.26km, 8:18, 6:34/km, av HR 149, max HR 165

I didn't really know how to do the fartlek so I just ran the 'on' part comfortably fast. I did 1min fast, 1min slow as is suggested. Not sure if this I did this right. It wasn't too hard but it was more fun and felt good.

Looking forward to the rest tomorrow followed by the sprint tri on Saturday. Got a bit of a drive for myself tomorrow... 6 hours

Will report when I get back!