10 mins WU @ 6’35” and 1’37” bpm.
10 x 1 min with 30 sec rest then 1’30” rest after 10. Then 5 x 1 min with 30 sec rest and 1’30” rest after the 5. Then 5 x 1 with 30 sec rest. Finish with 10′ CD at 7’17” and 141 bpm. ——–
9 x 10 min: 4’18”, 4’30”, 4’28”, 4’19”, 4’21”, 4’20”, 4’22, 4’20”, 4’25 @ 153 bpm average —-
Return against wind.
5 x 1 min: 4’26”, 4’27”, 4’23”, 4’18”, 4’17” —-
5 x 1 min: 4’18”, 4’20”, 4’24”, 4’16, 4’09”. Last 10 @ 163bpm average (into wind)
Really consistent splits there and ultimately that’s what we are looking for. Sometimes the HR data can be a bit misleading for these short reps as the HR will always lag a touch so best to focus on pace or RPE if doing the shorter stuff. But really pleased you were able to get it done.
Coach Simon 🍊
