40 min run, 6.09 miles total
had a 35 min warm up run, and a 15 min warm down run at about 132bpm
avg: pace - 6.35 min miles, 168 bpm
max: pace - 5.16 min miles, 176 bpm
i ran with hawks, wore my racing flats, i was so happy i only ran 45 mins yesturday otherwise i would have been too tired, i may have done too much of a warm up run.
splits:
mile 1: 6.26 mins - 162bpm
mile 2: 6.44 mins - 167bpm
mile 3: 7 mins - 169bpm
mile 4: 6.23 mins - 170bpm
mile 5: 6.28 mins - 171bpm
mile 6: 6.24 mins - 174 bpm
last 35 secs: 144 meters - 173 bpm
felt good and strong, i reckon i could have carried on for a few more miles at this pace too
1 comment:
I think that you need to keep this sort of work going until I come over. If you feel able then adda bit more for a couple of weeks but dont overdo it. You seem to be stabilising now without the physical ups and downs of the last few years. that is great. When I come over we can talk about the spring and how to move into the summer smoothly.
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