Tuesday - run to work - 14k in 76:47 @ 5:26 (152)
Wednesday - 4 x 1k Intervals - gate to gate + extra 90m for even 1k. Splits were 3:37 (177), 3:42 (179), 3:45 (179) and 3:45 (180) - good session, very happy to keep all below 3:45.
Thursday - rest day - granny's funeral
Friday - Was tired from a big Thursday. Headed out the door to run to work and couldn't be bothered. Jumped onto a bus in my running gear which was a bit weird. By the time I got to Spit Junction, I was ready to go so jumped of the bus and started running - easy 7k in 41:43 @ 5:35 (140).
Saturday - 80k - West Head and return with Paul. We took it a little on the easy side which was nice. Got to West Head in 1:41 and home in 3:28 @ 23.2 (140)
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Sunday - Alex from transitions 10k challenge - run 10k at 65% of max HR and see improvement over 2 months. My Max = 194, Resting = 54, so 65% = 145. I did my Shelley Beach run in 52:14 @ 5:13 (145). I will try and do this every week or so to see how I am travelling.
All up 50k of running with a couple of faster sessions and 80k on the bike. Happy with that.
3 comments:
Sorry to hear about your granny :-(
I'll be interested to follow the results of your MR experiment. Unfortunately I don't think I'm going to get around to doing my test this week.
That's an unusual way of calculating % of max - is it better? Most people just use a straight % of max, so for you, 145 would be 75%.
Anyway, good luck with the challenge - if you run faster at the same HR, that means improved fitness :)
Hey HB if you want to come on a ride to West Head tomorrow drop me a line on my blog.
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