20-02-2013, 10:21 AM
Hi TheEd,
I had to swap Tuesday and Wednesday as I have 3 hours of badminton on a Tuesday night so it's hard to get a quality session in on that day. Here are my results;
Tuesday - 30 mins easy, 4.5km, Av HR 139
Wednesday - 5 X 1KM with 90 seconds rest
1st - 4m 35s, Av HR 153, Max HR 164
2nd - 4m 36s, Av HR 162, Max HR 171
3rd - 4m 33s, Av HR 168, Max 175
4th - 4m 40s, Av HR 172, Max HR 178
5th - 4m 50s, Av HR 172, Max HR 178
Temp was 26C and there was a strong wind behind me for the first 2.5km and head wind for the last 2.5km. I think the wind explains the first couple of KM's being too quick.
What do you suggest for the rest of the week and weekend? Follow the sub 50 min plan so 30 mins easy for the next two nights, then 5km paced run and 10km easy at the weekend?
Rich
I had to swap Tuesday and Wednesday as I have 3 hours of badminton on a Tuesday night so it's hard to get a quality session in on that day. Here are my results;
Tuesday - 30 mins easy, 4.5km, Av HR 139
Wednesday - 5 X 1KM with 90 seconds rest
1st - 4m 35s, Av HR 153, Max HR 164
2nd - 4m 36s, Av HR 162, Max HR 171
3rd - 4m 33s, Av HR 168, Max 175
4th - 4m 40s, Av HR 172, Max HR 178
5th - 4m 50s, Av HR 172, Max HR 178
Temp was 26C and there was a strong wind behind me for the first 2.5km and head wind for the last 2.5km. I think the wind explains the first couple of KM's being too quick.
What do you suggest for the rest of the week and weekend? Follow the sub 50 min plan so 30 mins easy for the next two nights, then 5km paced run and 10km easy at the weekend?
Rich