Training Log Archive: KrisIn the 1 days ending May 28, 2021:
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Friday May 28, 2021 #
11 AM
Running 44:45 13.0 km (3:27 / km) +85m 3:20 / km
ahr:142 max:182 shoes: White Dragon
Bonderenko
1 set is 2 km split into: 400 m hard, 400 m float, 300 m hard, 300 m float, 200 m hard, 200 m float, 100 m hard, 100 m float.
3 sets (4 mins), 2 sets (4 mins), 1 set.
Times for the 2 km sets were:
6:07, 6:05, 6:04
6:07, 6:14
6:07
The difference was almost entirely in the floats being slower in the slower sets. Average pace for hard segments was 2:37 min/km (62.9 s/400m) and 3:28 min/km (83.3 s/400m) for the floats.
It maybe would have been better to not have as much gap between the paces (maybe 66/78) but felt good on the hard running and enjoyed turning the legs over.
1 set is 2 km split into: 400 m hard, 400 m float, 300 m hard, 300 m float, 200 m hard, 200 m float, 100 m hard, 100 m float.
3 sets (4 mins), 2 sets (4 mins), 1 set.
Times for the 2 km sets were:
6:07, 6:05, 6:04
6:07, 6:14
6:07
The difference was almost entirely in the floats being slower in the slower sets. Average pace for hard segments was 2:37 min/km (62.9 s/400m) and 3:28 min/km (83.3 s/400m) for the floats.
It maybe would have been better to not have as much gap between the paces (maybe 66/78) but felt good on the hard running and enjoyed turning the legs over.
Running 36:53 7.12 km (5:11 / km)
shoes: Blue Float 3
8 PM
Strength and Conditioning 20:00
ahr:92 max:122