good training run than yesterday, proposed by Pol Aggression and well accepted by Bellabigo:
Risc + 4x (800 m + 1 'rec) 4x + (400m + 1'30 "rec) + DEFA
Heating 3 km to 4:54
warming leaves well, finally the day is sunny and warm there, finally, and a bit 'in the wind.
4 x (800 m at 4:20 min / km on average 1'rec + 5:58 min / km average)
Pol I and we to write a good progression recording
3:31 (4:25 min / km)
3:28 (4:20 min / km)
3:26 (4:19 min / km)
3:23 (4:15 min / km)
If you add that up in the average recovery was good, it's gone well ... vah ... but now there's the 400 meters
4 x (400 m in 4:12 min / km Average + 1'30 "at 5:48 min / km average)
starts on 400, which must obviously be faster and of course must have a longer recovery time. Pol and I record
1:38 (4:07 min / km)
1:39 (4:08 min / km)
1:42 (4:16 min / km) started uphill
1:42 (4:16 min / km) Arrival in fact I barely a few seconds after Pol
DEFA 2 km in 4:51 min / km
definitely a good thing, considering the effort made and the speed required at work.
Final result: 11.5 km at 4:46 : good!
Auanti!
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