Run type: Tempo
Distance: 16.24 km
Average pace: 4:38/km
Average heart rate: 139
Weather: cloudy (8C)
Sleep: 7.5 hours
Well, the average statistics don't really tell the story about this run. Ran very easily from the sento to the track and one warm up lap (total warm up of 2.1 km). Then started straight into the tempo pace. That meant heart rate in the high 80s (percent of max) and pace of a bit under 4:00/km. Ended up being 9.3 km at an average of 3:54/km, and fairly even pace - 3:59 for the first lap, then 3:50, 3:51, 3:54, 3:54. This was a fairly hard effort, definitely in threshold territory, but within capability. It was just a question of how tired it would make my legs and how quickly I could recover from it and would I get some lactate threshold stimulus from it? I had a sneaky feeling it was one lap too many, but you cannot help being a bit reckless once you are in full flight. Overall I'm reasonably happy with the balance between having a good hit out and not overdoing it.
Enjoyed great company with Jim and Gareth and Mika and Taeko at the sento (not all in the bath together of course!) and afterwards at the Indian restaurant.
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1 comment:
I wish there was a sento near my place!
Sounds like another good hit out under your belt - at this stage it's a bit like pilots and landings - every one you walk away from (injury free) is a good one :-)
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