Rode my bike to work and took it real easy due to my legs still feeling fatigued. Got home and checked email....(too busy at work for that) IJR checking up on me to see if I had ran......felt like lounging around and taking it easy.....managed to get out and run the 3rd week of the RFRL program that is kicking my butt. I hit most of the targets this go around. I was all over the place with the 600m but all in all I am happy with this. I have a lot of work to do though.....
Date Run |
Mile |
Time |
HR |
|
Max HR |
2 |
Warm-Up |
|
|
|
1200m |
4:27:00 |
|
|
|
200m |
Recovery |
|
|
|
1000m |
3:34:00 |
|
|
|
200m |
Recovery |
|
|
|
800m |
2:57:00 |
|
|
|
200m |
Recovery |
|
|
|
600m |
2:21:00 |
|
|
|
200m |
Recovery |
|
|
|
400m |
1:28:00 |
|
|
|
1.7 |
Cool-Down |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
12:26:00 |
0 |
|
|
|
|
|
Total Miles |
|
Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 10-20 Min. Warm-up, Stretch, 1 x 1200 @ 4:33 (6:04 pace), 1 x 1000 @ 3:44 (5:58 pace) 1 x 800 @ 2:58 (5:56 pace), 1 x 600 @ 2:13 (5:54), 1 x 400 @ 1:27 (5:48 pace), 200m Recovery between each, 10 Min. Cool-down |
|