...and I'm not speaking about the crypto market today :-) (LOL).
As I wrote yesterday, talking about a "healthy recovery jog", today I had a super-hard workout...
Consisted on:
- 3.4 Km of warming up run (wu)
- 3 Blocks of 6 repetitions of 400m, recovering 1' between repetitions and 3' between blocks (3x6x400r1',R3')
- 1.5km of cool down jogging (cd)
- Stretching
Translating it into "Running Nomenclature ": wu+3x6x400r1',R3'+cd
Believe me, It has been a super hard workout man! and not only because the amount of repetitions and short recoveries but also because was cold and windy. 1 Centigrade up to the 0 degrees... and I was not prepared for this sudden change of temperature, so I run with shorts and running shirt as usual!
Additionally, the path was not the best, very hard pavement and really dark all the way... But, this is what I had...
I suffered as a pig going to the butcher :-)
Nevertheless, the times obtained have been very good and fast:
- 1st Block:
- 2nd Block:
- 3rd Block:
Yeah! probably the second block has been so fast and then at the 3rd has been impossible to maintain the pace...
Fatigue kills you guys!!
As a Summary of the running session today:
- 7.2 kmof very high quality workout
- Averaged Fc: 147 bpm, maximum of 175 bpm.
- Total Run Length including Warmup and Cool down: 12.9 km
- Total time including stretching: 76 '
*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.