Run by Justin Fabian on Wed, 26 Feb 2025 03:02 pm
Do this session either on the track or on flat section of road.
Easy jog or brisk walk to warm up for 10 min.
Complete 30min (6x5min sections) continuous exercise, maintaining a pace you can sustain that enables HR not to exceed 180-age (bpm).
Should HR exceed 180-age, then slow down or walk until HR returns below 180-age.
Expect pace to slow as duration increases.
Cool down with easy jog or walk for 10min.
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WU walk brisky to easy run 10′
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Exercise continuously for 1 x 30′ ; expect pace to slow, keeping HR consistent as duration increases
)
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Run at a pace enabling HR to stay below 180-age 5′
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Run at a pace enabling HR to stay below 180-age 5′
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Run at a pace enabling HR to stay below 180-age 5′
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Run at a pace enabling HR to stay below 180-age 5′
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Run at a pace enabling HR to stay below 180-age 5′
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Run at a pace enabling HR to stay below 180-age 5′
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CD easy run to brisk walk 10′
| Total duration | 0:45:33 | h:mm:ss |
| Moving duration | 0:45:04 | h:mm:ss |
| Distance | 5.60 | mi |
| Overall pace | 8:08 | min/mi |
| Moving pace | 8:03 | min/mi |
| Overall NGP | 8:05 | min/mi |
| Moving NGP | 7:59 | min/mi |
| Overall average HR | 121 | bpm |
| Elevation Gain | 66 | feet |
| Elevation Loss | 66 | feet |
| Efficiency Factor | 1.82 | |
| Aerobic Decoupling | 8.76 | % |
| Load (FTI) |
50
(77%)
|
|
| Your best effort was |
Maximum effort
|
mWR -2% |
| Peak 5km | 7:47 | min/mi |
| Peak 5km HR | 126 | bpm |
