10 min warm up run - 1.2 miles total, 8mins 20 secs mile avg pace.
2 x 1 mile reps
1st one in 5mins 58 secs -172 bpm avg
1 min recovery - 164 bpm avg
2nd one in 6mins 2 secs - 183 bpm avg
10 mins recovery including a 4 min walk and 6 min jog 0.55 miles covered at 140 bpm avg
free running
53 secs over 320 meters which is a 66.25 sec 400m
6 mins 7 secs rest
41 secs over 240 meters which is a 68.33 sec 400m
3 mins 19 secs rest
26.30 secs overw 176 meters which is a 59.77 sec 400m
10 mins warm down run 0.9 miles covered 163 bpm avg
felt good, probable could have done a few more free runs, but had a good last one and wanted to end on a high, the 2nd one mile rep i struggled near the end on the last 10 secs of it.
No comments:
Post a Comment