Running (1km Test) 21:32  3.15 km (6:50 / km) +132m 5:39 / km
ahr:151 max:180 shoes: Salomon XA Pro 3d
After a few days rest it was time to get back into it.
And on tonight's agenda 3x1km TT L/M/H efforts
I expected good results as I have been resting and havent been going hard last week.. that said small lunch and also still clawing back sleep from the work hours... setup for an interesting effort.
I thought shins would be good - and generally are, some mild pain bit disappointing given lack of running and on soft stuff when I had, just proves the pavement owns them... the next 4 weeks is gonna suck! Anyway typing quickly so I can get to icing them.
Results: (4 weeks ago)
Low 1km - 6:14 - HR ave 138 HR max153
Medium 1km - 5:20 - HR ave 155 HR max 164
Hard 1km - 4:31 - HR ave 166 HR max 176
Low 1km - 5:54 - HR ave 144 HR max156
Medium 1km - 5:09 - HR ave 160 HR max 169
Hard 1km - 4:29 - HR ave 172 HR max 180
HR's show me working harder on every effort - but rewarded with faster times. Thought the hard effort would have been another few s off abit disappointed in that. Dont get how people run faster than that pace for 10km fark! Would have hoped for same hr as 4 weeks ago but with those times... does make me feel like there has been very little gain over the last 4 weeks. grrr.