warm
-
Time
30:00
-
Miles
3.00
-
Min/mi
10:00
-
WAVA
51.33
-
Cals
160
-
Asc(m)
42
-
Surface
Treadmill
Notes & Comments
Not tired from my long run - legs felt fresh and I had reasonable levels of energy.
Have a wee bit of a cold - but just a sniffle.
This session was hard, but felt like what William would call ‘quality’ training. Pushed hard during the faster intervals and was surprised that my heart rate was over 180! Recovered quickly though.
Heart rate on waking was low - around 58 bpm. Didn’t sleep very well - woken early by a noisy cockerel!
Packing for Edinburgh today (Wednesday) - time to get back to the real world.
5 Min Jog, 2 min 8/10 effort, 2 min recovery - repeated x 3. Cool-down.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:22 |
9:22 |
48.80 |
| 5km |
31:08 |
10:01 |
51.30 |
| 5M |
51:33 |
10:19 |
50.55 |
| 10km |
1:04:55 |
10:27 |
50.25 |
| 10M |
1:47:29 |
10:45 |
49.94 |
| Half |
2:23:07 |
10:55 |
48.95 |
| 20M |
3:44:07 |
11:12 |
49.11 |
| Mara |
4:58:23 |
11:23 |
48.80 |
Three Things You Saw Today
1 Inside of the shed.
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