Five kilometers of agony... (5x1000 Fast Repetitions Workout)
Yesterday I went for running but I didn't have time to post anything about so, anyway, was my famous relaxing recovery run of 30' and 6 progressive sprints that I used to do during lighter weeks or weeks on which I have a COMPETITION (remember that my next 10K race is this Sunday, 9:30 AM Barcelona Time).
So, in preparation of the race, today I had a Short in time but Hard in intensity workout
.You can see how the ''Running gang'' were already in the Athletic Track, waiting my arrival so, I was late today :-)
What has been the ''Running Menu'' today?
Starter: 2.5km of warming-up run, at 5''/km pace in average, very soft.
Main dish: 5 repetitions of 1000m at 3'22"/km as a target pace, resting 2'30" between repetitions
Dessert: Cool-down jogging + stretching (If possible, try to draw the BITSHARES Logo as sugested to @beiker in a previous post )
I didn't feel so well... I managed to run 4 of the 5 intervals at the objective pace, so 3'22.1" the first, 3'21.5" the 2nd, 3'21.5" the 3rd and 3'22.5" the 4th but... during the fifth interval I noted that the left calf was starting to get hard and over-stressed so I decided not to take risks since I have the competition on Sunday... so, the time of the last 1000m was 3'28".... Still not bad I guess...
After the "agony" I did some hundred meters of jogging without shoes, over the grass and I stretched softly.
As a Summary of the running session today:
- 5km of High Quality Running Workout
- Average Heart Beat Frequency: 141 bpm
- Maximum Heart Beat Frequency: 182 bpm
- almost 9 Km in total
- Total time including stretching: 67 '
https://connect.garmin.com/modern/activity/2440223675 .
*FYI and Safety: Please, do not try to repeat this workout exactly as I did if you are not able at least to run faster than 39' on a competitive 10K race. Feel free here to ask me about how to do it and I will try to answer you depending on your current performance and goal expectations.
Running is a healthy activity and gives you lots of satisfactions and energy but first things first and your physical integrity must be your main priority.
if i'd ask my daughter she would see a snail in this drawing, but i can see perfectly the logo of bitshares! excellent! @toofasteddie
I'm going to be a little bad and my challenge for your next running art is going to be the Stellar logo;)
ahhahaha!!! go to h..ll!!!!
Nice workout ... If you feel tired, next time skip the last one ... the last one has to be the fastest one ... this is good for motivation ... 3:28 after 3:22 avarage is the opposite ... always aim for progression in times ... better to start with 3:25 and finnish with 3:20, than opposite ... keep up the good work! And good luck on the race day ... what is you goal? 36-37min?
I know man, thanks for the advice... yes, in progression is the best... the problem was that I got this pain in my left calf and I preferred to end conservatively... and yes, I will try to be between 36' and 37'... I'm not in my best moment, have a lot of work and not so much time for increasing volume and intensity this season ☹️
You're so nice for commenting on this post. For that, I gave you a vote!
Thanks but I was replying to @peropro who deserves also a vote by your side as well 😉
great run man @toofasteddie
A runner must run with dreams in his hearts.
Emil Zatopek
Resteemed by @runningproject
Good workout! I think I will do a similar training tomorrow (but not at the same pace obviously).