Yesterday I went for running but I didn't have time to post anything about so, anyway, was my famous relaxing recovery run of 30' and 6 progressive sprints that I used to do during lighter weeks or weeks on which I have a COMPETITION (remember that my next 10K race is this Sunday, 9:30 AM Barcelona Time).
So, in preparation of the race, today I had a Short in time but Hard in intensity workout
.You can see how the ''Running gang'' were already in the Athletic Track, waiting my arrival so, I was late today :-)
What has been the ''Running Menu'' today?
Starter: 2.5km of warming-up run, at 5''/km pace in average, very soft.
Main dish: 5 repetitions of 1000m at 3'22"/km as a target pace, resting 2'30" between repetitions
Dessert: Cool-down jogging + stretching (If possible, try to draw the BITSHARES Logo as sugested to
in a previous post )
I didn't feel so well... I managed to run 4 of the 5 intervals at the objective pace, so 3'22.1" the first, 3'21.5" the 2nd, 3'21.5" the 3rd and 3'22.5" the 4th but... during the fifth interval I noted that the left calf was starting to get hard and over-stressed so I decided not to take risks since I have the competition on Sunday... so, the time of the last 1000m was 3'28".... Still not bad I guess...
After the "agony" I did some hundred meters of jogging without shoes, over the grass and I stretched softly.
During the cool-down I tried to draw the BITSHARES Logo on the pitch...Have a look...
OK, OK... next time I'll do it better!!!!
As a Summary of the running session today:
- 5km of High Quality Running Workout
- Average Heart Beat Frequency: 141 bpm
- Maximum Heart Beat Frequency: 182 bpm
- almost 9 Km in total
- Total time including stretching: 67 '
https://connect.garmin.com/modern/activity/2440223675 .
*FYI and Safety: Please, do not try to repeat this workout exactly as I did if you are not able at least to run faster than 39' on a competitive 10K race. Feel free here to ask me about how to do it and I will try to answer you depending on your current performance and goal expectations.
Running is a healthy activity and gives you lots of satisfactions and energy but first things first and your physical integrity must be your main priority.