Running 34:00 [3]
ahr:157 max:175
Morning run, out along track that Al took us on last week but got lost, ended up doing a loop on some tracks in forest and looping back round until I knew where I was , felt really good.
Running (warm up) 20:00 [2]
ahr:140 max:171
Warm up for Club intervals, from club house to start, along one of tracks then back.
Running intervals 26:18 [5]
ahr:180 max:202
Intervals on forest tracks, out along one, break, back, along another, break back. along another, break, back and up hill, break, walk back and do again. Felt really good first time round, not so good second, slight stick under ribs but times are about same which is surprise to me.
1,34 hard 0,30 break
1,41 - ,31
1,32 - ,33
1,23 - ,31
1,16 - ,33
1,03 - ,31
,43 up hill 2,36 break walking back
- second time round same tracks
1,34 - ,40
1,33 - ,40
1,30 - ,41
1,20 - ,40
1,16 - ,40
1,01 - ,30
,40 up final hill pushed really hard HR up to 202.
Running (Cool down) 20:00 [2]
ahr:130
Cool down, bit of a jog back along one of the tracks and then back to club house.