10km Run at Low Aerobical Zone (My Actifit Report Card: November 12 2018)
We have had an amazing day for running today.
Cloudy and fresh day without wind.
It’s a pity that today the Running plan didn’t ask us for a hard workout because today was the perfect day to do so.
For your information, since yesterday I am publishing my weekly training plan, just in case you would like to follow it. You can find the training plan published every sunday at @runningproject . The current week's plan is "@runningproject's 5K to 10K Weekly Running Proposal - WK01".
Today's session consisted on running 10K or 50' in the Low aerobical zone, so in my case at the range below 147 bpm.
As you can see, I have never overpassed the Level 2 zone, corresponding to the maximum allowable Heart frequency planned for today. The aim of this workout is just to get recovered from the weekend long run by running slow but keeping a good Km volume. Doing so, you get release of the tension accumulated in your muscles and at the same time you improve your aerobical condition which is important for a long distance runner.
After the run, a soft stretching of all your muscles is always welcome, but always without forcing so much. If you force during stretching after having run you risk to get injured because your muscles still are fatigated and with an evident lack of hydration.
We have run around the 5'/km pace, slightly increasing the pace. During the last Km , we have "press" the accelerator reaching 4'25"/km but in a perfect Low aerobical zone.
Summary:
- 10.1 Km run in 51’
- Average Heart Frequency: 127 bpm
- Maximum Heart Frequency: 145 bpm
- Total time including Stretching: 65’
Breathe, Run, Dream, Live...
@toofasteddie, proud member and author/promoter of the @runningproject initiative
P.s: If you want to become a @runningproject member click on the banner below
@toodasteddie, nice report, although I am not a professional runner and hence I don't understand everything. Nice pic. :)
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