Run 1:48:00 at 6:11 /km pace. You should complete about 17.3 kilometers.
If you want to adjust your workout, use the following distance, duration and pace guidelines:
Distance range: 13.5 km - 20.2 km
Duration range: 1:32:00 - 1:59:00
Pace range: 6:45 /km - 5:52 /km
Workout Goal: Aerobic Endurance/Recovery
Planned Distance: 17.30 km Planned Time: 1:48:00 @ 6.11
Actual 21.1k @ 5.45 in 2.01.27
AHR 126 MHR 140 (I ran the same pace as yesterday but the average and maximum HR were both lower because I was in the 124 - 143 range for 8% less time.
78% in the 124 - 143 range
Again the pace quicker than the quickest suggested and distance longer. It was firm but it was at the top end of comfortable - just.
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