Training Log Archive: TommyHIn the 1 days ending Oct 19, 2017:
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Thursday Oct 19, 2017 #
Note
rhr:41 slept:8.0
5 PM
Running 1:18:43 20.21 km (3:54 / km) +133m 3:46 / km
ahr:155 max:191 shoes: Asics J33: Orange/White
10'15'20' progression tempo today on the, quote Steve Bayton, Loops of Legends.
This was probably the worst start to a run I have ever done. I got soaked in 5 mins from leaving my office and nearly jogged to the gym to tempo on the treadmill. Changed my mind and stuck it out. It stopped raining half way through the last 20' maybe
This was a great tempo today. The HR monitor was spiking loads at the start so I had to go off feel for the first 10', think it's because my t-shirt was so wet so was sticking to the HR monitor.
WU @ 4:32min/km avHR 127 for 11'27" for 2.53km
10' @ 3:55min/km - 2.55km
15' @ 3:38min/km - 4.13km @ avHR 161
20' @ 3:23min/km - 5.92km @ avHR 170
WD @ 4:23min/km for 22'13" @ 149avHR for 5.08km
Really pleased with this tempo. I was cruising the last 20' at avHR 170/173 at 3:23min/km for me this was a massive improvement from my first 10'15'18' where I was at 180pbm at around this pace if not slightly slower. Hopefully this is a good indicator that this longer tempo work is starting to show
Normally I finish these tempos and have to stop at the end for 5' to recover, today I managed to just carry straight on with a slow WD
This was probably the worst start to a run I have ever done. I got soaked in 5 mins from leaving my office and nearly jogged to the gym to tempo on the treadmill. Changed my mind and stuck it out. It stopped raining half way through the last 20' maybe
This was a great tempo today. The HR monitor was spiking loads at the start so I had to go off feel for the first 10', think it's because my t-shirt was so wet so was sticking to the HR monitor.
WU @ 4:32min/km avHR 127 for 11'27" for 2.53km
10' @ 3:55min/km - 2.55km
15' @ 3:38min/km - 4.13km @ avHR 161
20' @ 3:23min/km - 5.92km @ avHR 170
WD @ 4:23min/km for 22'13" @ 149avHR for 5.08km
Really pleased with this tempo. I was cruising the last 20' at avHR 170/173 at 3:23min/km for me this was a massive improvement from my first 10'15'18' where I was at 180pbm at around this pace if not slightly slower. Hopefully this is a good indicator that this longer tempo work is starting to show
Normally I finish these tempos and have to stop at the end for 5' to recover, today I managed to just carry straight on with a slow WD