20 Minutes Threshold, ( 6 Miles Total)
I ran the normal Kennet Canal loop, warming up for 10 minutes with the M.P.U., before setting off to run 20 minutes at threshold effort. I followed this with 7 minutes of cooldown running. The session was ran in my old NB 832's. Inclusive of the 10 minute warmup jog, I was on for a 32:00 minute loop time! I'm sure I gave away at least a minute, if not more, in my warm up jog, so in less hot conditions I reckon I could possibly break 30:00 on that course (!!!).The pertinent heart rate data for the session is below:
HR Data
Warmup (10 minutes)
Avg HR = 143
Threshold (20 minutes)
Avg HR = 174
Max HR = 181
Cooldown (7 minutes)
Avg HR = 161
Whole Session (37 minutes)
Average HR= 163
Warmup (10 minutes)
Avg HR = 143
Threshold (20 minutes)
Avg HR = 174
Max HR = 181
Cooldown (7 minutes)
Avg HR = 161
Whole Session (37 minutes)
Average HR= 163
I took the inordinately experienced Roy MacNeil's advice from last night, and got out earlier for my workout this morning to 'beat the heat'. I've got to say that what you lose from drowsiness & lack of breakfast is more than negated by the lower temperatures. I may be doing all my runs like this for a while! I felt pretty good on the whole, which seems to contrast how crappy I'm feeling on my easy days. Maybe because I'm able to put more into my quality sessions it's taking that much more to recover in between them? Or perhaps it's just the heat taking its toll, easy running does seem a whole lot less easy when it's like the Namibian desert out there.
My legs felt niggle free on the whole - my right knee cap ligaments tightened up about 13 minutes into the tempo section (no pain, or even an ache, just an awareness of tightness really), but it loosened off pretty much instantly and I have no residual pain what-so-ever. On the whole a 1/10 on my patent-pending 'niggle-pain-o meter' (0 being good, 10 being 'I think you're going to have to lose the limb Mr. Taylor...') Show/Hide this post [+/-]
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