Running20:30 [2] 3.9 km (5:15 / km) +69m4:50 / km ahr:146 max:170 slept:8.0 shoes: Nike Pegasus+ 26
ITW
1 PM
Cross Training warm up/down 5:00 [2]
Strength and Conditioning30:00 [1] weight:66.7kg
5 PM
Running14:30 [2] 2.8 km (5:11 / km) +40m4:50 / km ahr:142 max:156 shoes: Nike Pegasus+ 26
HFW
7 PM
Running intervals 1:08:14 15.11 km (4:31 / km) +50m4:27 / km ahr:157 max:179 shoes: Nike Pegasus+ 26
15min WU
4 x 400m @ R: 72; 78(HW); 72; 73(HW)
1 x 2.4km @ T; 9:06
4 x 400m @ R; 75(HW); 72; 77(HW); 73
1 x 2.4km @ T; 9:12
4 x 400m @ R; 74; 78(HW); 74; 74(HW)
45s recovery between each. Feeling quite good. Found it was taking about 4mins of the T rep before lactate levels had returned to normal and I had to pick up the pace to keep a HR of 170 (T pace).