Yesterday I had planned to do about fifteen kilometers using the cardio, that time is not used in training, but I had not decided what kind of work to do.
After two days where I did not progress (medical examination on Wednesday ergometer, Tuesday a little 'enhancement, 30' and 12 on the spin-bike 'string) legs were flying.
Practically no heating (if not a hundred yards at a quick pace) I ran the first km in 4'17''. The second and third were very bright (the third in 4'09'', I had to escape through a roundabout and traffic) and, as I ran, I opted to do 10 miles to the rhythm, because I was easy , then run for the last 5 km pushing a bit '.
In conclusion these data downloaded from the Garmin
- the first 10 km in 4'12''/ km average 79% of your maximum heart rate
- 3'48''in the last 5 km / km average 91% of your maximum heart rate, with first and last kilometer of the "series" to 3'40''/ km.
What gives me most satisfaction is the ease with which I ran The first 10 km. I'm really improved in the latter period because now my bottom slowly is between 4'20''and 4'15''to km.
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