Posts
Am
Long Run
19km, 1:23, 4:21 pace, HR 142. With 3 Tempo efforts.
Effort 1 - 2.4km 10:16, 4:18, 142HR
Effort 2 - 3.92km 16:09, 4:07, 151HR
Effort 3 - 2.97km 10:56, 3:41, 155 HR
Was supposed to be 3 *15m efforts. Couldnt access program o night so went of memory, but almost got it right. Efforts a good pace, the rest not bad but not v good either. Legs tired still, oh well.
Toughen up!
Midday
14KM, 54 MINUTES, 3:55 PACE
10 min – 2.53km, 3:59 pace
10 min – 2.62km, 3:49
10 min – 2.59km, 3:52
10 min – 2.98, 3:24 pace
5 min – 1.52, 3;41 pace (Uphill)
PM
Swim
Technique only. Approx 2km
Didnt feel too smooth to start but focussing on improving a few things with Mark seems to be paying off slowly. Great to see James on Deck too.
What a day - so tired.
1 comment:
Mate you were looking very smooth in the pool. Could not tell the difference between you and Kempy!
JS
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