My Program was:
1.5km warm-up .... started from Briars, down the wet, grassy hill & left onto the cycle path.
6.5km @ MT pace .... VP set to run 8:08m/k based on 39 mins for 5km.
1.5km cool-down .... this became 2:0km to get back to the start at Briars!
Stretches on grass at Briars in the lovely sunshine!
|6.5km @ MT Pace|
6.5km in 52 minutes
Avg. Pace 7:58m/k .... ahead of VP! WooHoo!!
Avg. Cadence 165 spm.
AHR 94% of max. (think there might be a glitch with that high heart rate)
7:57; 8:19; 8:01; 7:56; 7:46; 7:55 + 4:05 for 500m
TE 3.0 ... IMPROVING!!
Total : 10km