Last night Lisa and I did a couple Pilates videos. The first one was good and hard, but it was only 25 min, so we popped in another one. We liked that one as well, but didn't finish it all, because we thought 45 min of core work was enough for one night. Our Pilates class is not meeting this week because the national figure skating championships are going on at our gym (it has 2 ice rinks, etc.) and so they have turned the spinning room/Pilates classroom into the officials' lounge. So, we decided to do our own workout, and it was good. I'll be glad to be back with our regular class again, though.
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This morning I was to do 10K (only 10K!) with two 6-minute bursts at 10K race pace. 10K race pace, if I were to shoot for 58:30 (which would be a 13-second PR) would be 5:51/km, or 2:55.5/500m (sorry...had to publish this 3x to get my math right - duh!!!). I figured for simplicity's sake that I'd just do 2x1K @ 10K race pace because it's close enough to 6 minutes.
The weather cooperated again - lucky me! It's supposed to rain and snow tonight, and April is usually rainy/snowy, so I'm glad for every clear day I get. It was 40F (4C) with a slight breeze.
I started off on the 2K gentle downhill from home to Liberty Park. My heart rate wasn't that high and so I figured I wasn't going that fast, but my 500m splits were 3:06, 3:08, 3:03 and 3:00 for that stretch, which is about normal or slightly faster than normal. At Liberty Park, I started the first of my 1K bursts, from 2K-3K. My HR did go up significantly as I cranked out two 2:53s - just a tad faster than 10K race pace - perfect! I felt good as I continued, and stayed pretty close to 6:30/km pace until my next 1K burst at 6-7km. My HR got a bit higher on this one, as expected, but I still managed to do 2:52 and 2:53 for my 500m splits on that fast burst. Just right! Then I had 3km to go home, and did a respectable job up the slight hill.
Total time 1:03:35 for the 10K, w/avg HR 145 and pace 6:21/km. That's a big improvement from a month ago when I did a 1:04:40 10K with ave HR of 150. Moving in the right direction!
1 comment:
AWESOME!!!! you have to be really pleased with that result.
I cant imagine a gym with a ice rink in it...let alone TWO... but how cool you got to do your pilates at home with a mate too.
You are doing great and your fittness is coming back nice and quickly.
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