8x 400
23mins total
2.93 miles
7.59 avg pace
avg hr 164 bpm
max pace – 4.58
avg hr 181 bpm
each rep was 0.28 miles
1 – 1.43min, 168bpm avg,
recov 1min 1sec 156 avg
2- 1.43min, 169bpm avg
recov – 1.22min, 157bpm avg
3-1.56min, 172 bpm avg
recov – 1.06min, 159bpm avg
4 – 1.50min, 167bpm avg
recov – 1.23min, 150bpm avg
5 – 2.00min, 170bpm avg
recov – 1.02min, 159bpm avg
6- 1.47min, 169bpm avg
recov- 1.27min, 153bpm avg
7 – 2.04min, 170bpm avg
recov- 1.04 min, 156bpm avg
8- 1.47min, 169bpm avg
felt good stopped when i was not tired as am trying to perfect the red box theory, also i didn't want to do too much on my first proper session back
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1 comment:
I suggest that you change this session to 1 min on and 1 min off and aim for 12. Then grow the session to 20. Jog the recoveries but not too slow. The runs should be comfortably fast so that you are properly off the gorund and using white muscle. When you get to 16 then you are probably ready to also try 90 secs 90 secs.
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