Tuesday 4 August: Aerobic Conditioning

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:53:00 at 6:06 /km pace. You should complete about 18.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 14.4 km - 21.5 km Duration range: 1:36:00 - 2:05:00 Pace range: 6:39 /km - 5:46 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 18.40 km  Planned Time: 1:53:00 @ 6.06 Comments I did not have time to complete the distance as I had to conduct Oral Assessments with the College of Law starting at 8.00am. So it was the same two laps of the Bay. It was going to be tough as It was following the long run on Sunday and the quick session yesterday. What did I want? Another two laps at that magic 5.35 pace (magic because that is the pace for a 3.55 marathon0 Actual: Exactly the same as yesterday by a few seconds. 13.6k in 1.15.52 @ 5.35. Did I push to near the limits in the last 3k or so to get to 5.35 - yes I did. Right place right time  Converging light son the old Iron Cove Bridge