11 AM
Running 25:06 5.61 km (4:28 / km) +24m 4:23 / km
ahr:146 max:167 shoes: Adidas Glide Boost: Red/Black
WU to the track
Running 10:33 3.18 km (3:19 / km) +2m 3:18 / km
ahr:172 max:178 shoes: Asics J33: Orange/White
T10 - I think I did this slaighlty too quick.... sorry bashir
A little annoyed that more is in Zone 5
Not sure if my HR zones are correct. I have zone 5 at 175bpm plus and zone 4 165 to 175. Maybe zone 4 should be on the 180 borderline
Did 30' of drills and sprint technique stuff after this tempo then onto the 2x3x60s
Running 9:40 1.32 km (7:21 / km) +2m 7:18 / km
ahr:131 max:161
2x3x60m [walk and 400m jog]
Set 1: 8.41 - 8.38 - 8.38
Set 2: 8.33 - 8.27 - 8.50
Running 17:00 3.05 km (5:35 / km) +2m 5:34 / km
ahr:147 max:184
6x400mH [2']
Did hurdles in lane 2, moved the first one to just before the finishing straight as it was too close.
Aimed for race pace @69/70s
Reps: 67 - 69 - 68 - 68 - 69 - 64
Got a little excited at the start so slowed down. Pushed the last one a little and it felt fine. Had more under the hat
Running 7:54 1.41 km (5:37 / km) +2m 5:34 / km
ahr:149 max:176
4x150m [250m jog]
Reps: 19.75 - 20.29 - 19.84 - 20.08
Running 19:39 4.31 km (4:33 / km) +28m 4:25 / km
ahr:156 max:167 shoes: Adidas Glide Boost: Red/Black
WD back to Aldi