Tightening the Nuts (My Actifit Report Card: October 10 2018)
Outstanding day. We have had a lot of rain this morning but fortunately it has stopped at the time I used to go for running m, at noon.
So the conditions, despite some wind, have been almost perfect, fresh and clean air with good temperature...
Perfect for enjoying the hard-work of the week in preparation of Sunday's race
Today's Menu:
- 2Km warming-up run + Skippings and some multi-jumps
- 5 Repetitions of 1000m in progression, resting 3' in between (full recover)
- Cool down + Stretching
As a result:
The following have been my times per km for each 1000m repetition and the average Hear frequencies:
- 1Km: 3'47.6" ; 158 bpm
- 2Km: 3'44.9" ; 161 bpm
- 3Km: 3'44.2" ; 162 bpm
- 4Km: 3'38.3" ; 164 bpm
- 5Km: 3'29.7" ; 168 bpm
I don't used to do this workout with so long recoveries... actually, when I am really fit, I used to plan a similar training but adding a couple more of repetitions and resting 1'30" in between but, this is not the case right now... first things first... the Target race is not the one I am going to run on Sunday but it will be a good race to check my status...
On the race this time, I will try to follow a conservative approach, perhaps starting slow and trying to speed up a little in the second half...will see.
Summary:
- 8.52 Km in total. run in 47’
- 5 Km of quality workout
- Average Heart Frequency: 140 bpm
- Maximum Heart Freq.: 181 bpm (last 100m...)
- Total time including cool down and stretching: 63'
Breathe, Run, Dream, Live...
@toofasteddie, proud member and author/promoter of the @runningproject initiative
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I need to start incorporating some HIIT training into my workouts. Hoping to increase my overall speed for my next race. I'd like to get my average back down to about 5:00/km.
I would suggest you to perform Fartlek workouts first... and then interval training.
@toofasteddie, are you a professional runner or doing it just as a hobby?
Posted using Partiko Android
hahhahah, I am just a runner and coach... not professional :-)
Ok, I've got it. I will ask you one question about running, but I will formulate it tomorrow. It is midnight here and it is time to sleep.
Have a good night!
Posted using Partiko Android
Nice one! Hopefully you get some pleasant weather for Sunday's race. :)
Hopefully!!!!
killer training buddy @toofasteddie
Nice monotonic heartbeat curve!
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No need to be a masochist to run well... but a bit of pain could make you stronger. ;)
@amico
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