Friday, November 20, 2015

cross-training; 3x1463m, 3x585m

Yesterday: 30 min elliptical. Legs felt good.

Today: It was really windy again this morning, or at least that's what the weather forecast said. So Kelly and I decided to work out separately, me at the indoor track and Kelly on the treadmill at her work.

The weather at the indoor track was awesome as usual :). Bonus: when it's cold outside, during the 2' rest intervals I can go outside to cool off. Ahhhhh!

I warmed up for 5 laps with strides on the last lap. I felt really very good on the warm-up.

I was to do 3x1500m and 3x500m but on the indoor track the closest I could get was 3x1463m (5 laps) and 3x585m (2 laps). Close enough!

The whole workout went fantastically well. My 1463m were 8:20.4, 8:17.3, and 8:19.0 (converts to 1500m times of 8:33.0, 8:29.9, 8:31.6) and my 585m were 3:14.3, 3:13.4, and 3:11.5 (converts to 500m times of 2:46.0, 2:45.2, and 2:43.6 (!)). Total time was 34:35.9, which is more than 6K; for 6K it would've been 33:47.0. Fast! Happy me :).

My heart rate was pretty low on the recoveries - low 110s mostly, even in the 100s. It was low 160s on most of the intervals; I was trying hard and pushing hard but the HR was just lower today, which is fine.

I feel great now (dinner time) and legs had no stiffness or issues at all today.

Garmin data here. 

No comments: