17/07/19 - DAY 8 6X1
Resting HR 42
11.85km
62:32
5:17/km
Ave HR 153
Max HR 180
2.7km warm up @ 5:41/km ISH
1. 4:27.5/km, Ave HR 141 Peak HR 146
R60s Rec HR 111
2. 4:24.1/km, Ave HR 162 Peak HR 172
R60s Rec HR 140
3. 4:23.4/km, Ave HR 163 Peak HR 176
R60s Rec HR 149
4. 4:20.1/km, Ave HR 166 Peak HR 176
R60s Rec HR 145
5. 4:12.6/km, Ave HR 168 Peak HR 179
R60s Rec HR 143
6. 3:58.3/km, Ave HR 172 Peak HR 180
R60s Rec HR 130
2.7km warm Down @5:44/km ish
Rep Average 04:17.7
Previous 1k session ave 04:43
https://connect.garmin.com/modern/activity/3855798105
All in all a good session. I left it to pretty late in the evening, there is no way I could have achieved these splits earlier in the heat, although it was still not ideal condition I gave myself best opportunity to maximise results. I went to the new stretch of uninterupted path I mentioned previously and gave the new tabs their first speedwork session after breaking them in. Started well and the first 4 reps felt very easy and had to actively hold back or slow down towards the end of each in order to keep the powder dry. As you can see i managed to ramp it up through the session and had enough to give it a big finish without over stretching myself or getting into "very Hard effort" territory. I did have to fight a bit to hang on to thatsub 4 though haha.
I really enjoyed the session, compared to last time out; not only managed to bring the average down and run negatives but also cut the rests down to 60s as well.
VO2max has moved up again to 55.
Resting HR 42
11.85km
62:32
5:17/km
Ave HR 153
Max HR 180
2.7km warm up @ 5:41/km ISH
1. 4:27.5/km, Ave HR 141 Peak HR 146
R60s Rec HR 111
2. 4:24.1/km, Ave HR 162 Peak HR 172
R60s Rec HR 140
3. 4:23.4/km, Ave HR 163 Peak HR 176
R60s Rec HR 149
4. 4:20.1/km, Ave HR 166 Peak HR 176
R60s Rec HR 145
5. 4:12.6/km, Ave HR 168 Peak HR 179
R60s Rec HR 143
6. 3:58.3/km, Ave HR 172 Peak HR 180
R60s Rec HR 130
2.7km warm Down @5:44/km ish
Rep Average 04:17.7
Previous 1k session ave 04:43
https://connect.garmin.com/modern/activity/3855798105
All in all a good session. I left it to pretty late in the evening, there is no way I could have achieved these splits earlier in the heat, although it was still not ideal condition I gave myself best opportunity to maximise results. I went to the new stretch of uninterupted path I mentioned previously and gave the new tabs their first speedwork session after breaking them in. Started well and the first 4 reps felt very easy and had to actively hold back or slow down towards the end of each in order to keep the powder dry. As you can see i managed to ramp it up through the session and had enough to give it a big finish without over stretching myself or getting into "very Hard effort" territory. I did have to fight a bit to hang on to thatsub 4 though haha.
I really enjoyed the session, compared to last time out; not only managed to bring the average down and run negatives but also cut the rests down to 60s as well.
VO2max has moved up again to 55.