Friday, January 3, 2014

Mona Fartlek

Distance:10.01 km
Avg Pace:4:55 min/km
Elevation Gain:90 m

Tough session:

2 x 90sec (410m, 410m) (3:37, 3:39)
4 x 60sec (270m, 270m, 270m, 260m) (3:42, 3:42, 3:43, 3:47) 
4x30sec (140m, 140m, 140m, 130m) (3:36, 3:29, 3:37, 3:52)
4x15sec (70m, 70m, 70m, 70m) (3:42, 3:43, 3:41, 3:43)

Each interval hit around 90% max HR - so 5k pace effectively. Pretty warm, pretty tired after crap sleep and work today. Tried to keep the recoveries at a reasonable pace - but that fell apart. Slight strain in the right quad from the beginning of the week still - only feeling it on fast stuff. Not sure if its tight or torn.