Gym 1:00:00 [3]
gym session on the way to uni. 10min (~1.67km maxHR 132) then 50mins on the weights. wasnt going ballistic but went hard enough to make it hurt. 20mins in a scaldingly hot shower afterwards was awesome.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
ahr:137 shoes: asics gel GT-2120
warm up to the bridge followed by a stretch then run back to the track with a few take offs
Running intervals 41:45 [4] 6.0 km (6:58 / km)
ahr:153 max:182 shoes: asics gel GT-2120
monday intervals @ uni
similar to last week (6 x 1km starting an interval every 6mins). very hot and humid so altered the recoveries slightly.
#1 3.12 (2.48 recovery dropped to ~120bpm after 1min)
#2 3.14 (2.46 recovery)
#3 (not!!!) real struggle so came back to the start after 400m at a slow pace started the next interval at the next 6min mark (18min)
#3 3.13 (2.47 recovery)
#4 3.19 (4.41 recovery i.e normal recovery + extra 2 mins)
#5 3.18 (3.12 recovery i.e normal recovery + 30 secs coz it was a bit of a struggle to get the hr down)
#6 3.15
pretty solid session but the humidity was a killer. happy i was able to keep the times pretty similar but would have liked to make the last one fastest