Running Road39:02 7.61 km (5:08 / km) +13m5:05 / km ahr:139 max:148 shoes: NB 880v10 Blue
I had planned on a long interval session today; however, the air pollution is a lot worse today, so just a slow fairly casual 7 laps to keep ticking over.
Running Road45:57 10.1 km (4:33 / km) ahr:150 max:164 shoes: NB 880v10 Blue
A 10k before lunch, I was feeling good so ended up moving a little quicker than I had planned, good to feel comfortable moving a little quicker for a bit longer.
Running Road intervals 52:45 10.0 km (5:16 / km) +15m5:14 / km ahr:147 max:177 shoes: NB 880v10 Blue
Pre-lunch intervals. 2 km Warm-up.
4x 800m with 200m jog/walk recovery (2:41, 2:48, 2:42, 2:52) 10x 100m with 100m walk recovery (17, 17, 15, 17, 16, 18, 15, 20, 19, 17)
The first 800 felt like the worst one, might have gone off a little fast, I think the legs just needed to warm up, I felt a lot looser on the rest of them.
The hundreds were as grim s they normally are.
2km warm down.
5 PM
Core/ Strength7:44 0.0 km (42:57:47 / km) ahr:126 max:145
Work got in the way of the normal gym session again, so I added some Burpees to the evening press-ups.