Wed
1hr 12min workout - 8.5km - ran the efforts in Flats, ran the rests in joggers.
Location, Park - with a small 1.5m hill half way
Heart rate
avg - 120
Max - 167
200m - 31sec,
2min rest
200m - 29sec
active rest, 12min
600m - 1min 31 (smashed me with La+)
active rest, 18min
200m - 33sec
3min rest
200m - 33sec
6min rest
512m - 70sec (eq to 400m in 54.5sec)
Absolutely drilled me with La+
warm down
Not sure how much faster i can go in Flats - esp on this parkland circuit.
I think it’s time to up the distance towards 1km reps.
3.5wks till 3km race.