Let's try this again...

[wookie]

no harm in doing a session tomorrow consisting of 2 x 2k and 2 x 1km

2 x 2km at 10km pace followed by 2 x 1k at 5k pace

Rest 90 and 60 seconds

do you have a pace you would start at?

would you be able to roll into a session such as this as a starter?

Cheers

TheEd

Wasn't so bad.

It was windy, 25km's so one way was easy peasy, the other way was TOUGH

Although I was surprised it felt pretty good, other than the last 1km which was really rough, but I recovered fast. I even did the first 2.00kms too far (2.1) as it didn't feel at all hard (25 km/h wind at my back haha). I screwed up the rest. Forgot what it was and assumed it was 90 seconds each time.

1.0 km warm up/jog

2.11 KM, 8:18, 3:56 per KM AHR 165 MHR 175 (with wind)
90 seconds rest, HR was 169, dropped to 116 before starting, average 138

2.02 KM, 8:13, 4:04 per KM AHR 171 MHR 178 (into wind)
90 seconds rest, HR was 175, dropped to 127 before starting, average 134

1.01 KM, 3:49, 3:48 per KM AHR 169 MHR 177 (with wind)
90 seconds rest, HR was 174, dropped to 129 before starting, average 147

1.00 KM, 4:05, 4:04 per KM AHR 170 MHR 177 (into wind)

5:00 cool-down (walking around), HR was 173, dropped to 132 by minute 1, 117 by minute 2 , 110 by minute 3, 107 by minute 4, still 107 by minute 5.

That was an interesting session.

What's on the schedule for tomorrow?