06.05.20: Day 2 Short Aerobic Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 6 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 51:00 at 6:07 /km pace. You should complete about 8.2 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 6.3 km - 9.7 km Duration range: 42:00 - 57:00 Pace range: 6:39 /km - 5:47 /km Workout Goal: Aerobic Endurance/Recovery Take the first mile or so as a warm-up by running nice and easy. Run at a comfortable conversational pace for the suggested duration. Allow your pace to naturally increase so that you maintain a steady comfortable rhythm and relaxed form throughout the run. Always finish knowing you could have run faster or further if you wanted to. NO RACING AT THE END! The suggested pace is only a guide. Let your body be the final arbiter of the appropriate effort. The pace gets faster as you get fitter. Let it come naturally.

Planned Distance: 8.20 km  Planned Time: 51:00 Pre Session Comments The priority is 6 so the second least important session of the week. I will tweak it a little as I plan to run 10k at about 5.30 pace. That should be a nice solid 55 minute run. Comments on Session Temp: 9 feels 7 with 72 humidity  Resting HR 36 Weight 67 Distance 10k in 53.50 @ 5.23 pace  Average HR 1133 MaxHR 149 90% spent in range 124 - 143 It was a tough 10k. I was going as quickly as I could but at a pace I could maintain to then end anon slow down. I did that with in fact the pace slightly increasing over the last 4k which is expected when the end is close. I could talk while running although with some effort so within 3 - 5 RPE and mostly at 5 or slightly above.