Training Log Archive: TommyHIn the 1 days ending Oct 12, 2017:
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Thursday Oct 12, 2017 #
Note
rhr:42 slept:8.0
7 AM
Running 1:24:51 20.83 km (4:04 / km) +86m 3:59 / km
ahr:152 max:174 shoes: Asics J33: Orange/White
Orders were to keep the tempo in zone 4
10'15'20' progression today
I did the 10'15' much slower than I did the last 3 weeks. Targeted avHR of 150,160,170 for the progressions
I found that in the last 20' I couldn't work much harder and that it was hard to get my HR above 170. I could edge it up past 170 in the last 3' but finished feeling like I could do more
WD @ 4:52min/km for 14'10" for 2.91km
For the 10'15'20' progression
Paces (min/km): 4:01 - 3:45 - 3:28
avHR: 151 - 164 - 170
maxHR: 157 - 168 - 175
WD @ 4:33min/km for 25'23" for 5.58km
10'15'20' progression today
I did the 10'15' much slower than I did the last 3 weeks. Targeted avHR of 150,160,170 for the progressions
I found that in the last 20' I couldn't work much harder and that it was hard to get my HR above 170. I could edge it up past 170 in the last 3' but finished feeling like I could do more
WD @ 4:52min/km for 14'10" for 2.91km
For the 10'15'20' progression
Paces (min/km): 4:01 - 3:45 - 3:28
avHR: 151 - 164 - 170
maxHR: 157 - 168 - 175
WD @ 4:33min/km for 25'23" for 5.58km