Running warm up/down (Track) 13:46 ahr:141 max:176 shoes: Salomon Sense
Running race (Track) 19:49 5.0 km (3:58 / km) ahr:189 max:202 shoes: Salomon Sense
Oh well, bit better than last time. Actually 15 sec improvement.
As last time, 3.0 to 4.0 km can be seen on the graph that there is slacking, not focusing. i.e. lap 16, 50.1 sec <--- ?!
...or just simply in bad shape.
Last km was better, but... not good.
21 47.2 16:43.4 0 193 195
22 48.2 17:31.6 0 194 196
23 49.5 18:21.2 0 194 195
24 45.9 19:07.0 0 196 198
25 42.2 19:49.3 0 199 202
I counted some averages how I should run, bit optimistic, 47sec per lap so 3:55min/km. Pushed last 300m hard. Should have started earlier, next time I will do some counting for first 4km and run last k as fast as possible.
I think it would be easier to do it with someone than alone.
Janne was also there, he was showing some clips that he recorded - me "running". Oh, how terrible that looked.
But, I am actually trying to improve as it cannot be any worse. :)
4 PM
Running warm up/down 10:00 [2] shoes: Salomon Sense
Recap of the week 11:
Very busy week and lots of things what I wasn't expecting.
So hours was low and tuesday session was short and had to skip the sundays long run as I was working during the day and afternoon + evening with the kids.
Details of the week 11,
http://ar.attackpoint.org/viewlog.jsp/user_7340/pe...
Plans for week 12:
Same consept, hopefully less surprises and more efficient training.
7 AM
Cycling30:00 [2] slept:8.0 shoes: Commencal Super 4 Carbon
Cold wind.
3 PM
Cycling (Road) 1:05:00 [3] shoes: Commencal Super 4 Carbon
So cold wind, I was feeling VERY cold once arrived home.