400's...

Wednesday evening:

My running scheduled called for 8 by 400 meters at 5k pace with 90 second recovery between each for Tuesday but I push that back a day as I had the stomach flu that day. Once again I ran these in our neighborhood as I have the distance tracked out perfectly for accuracy so I ran a 2.4 mile warm-up as I leapt into the first 400 after my body was properly at temperature…below are my repeats time with average & max HR per each:

1:40 – AHR 143bpm – MHR 151bpm
1:38 – AHR 143bpm – MHR 152bpm
1:40 – AHR 146bpm – MHR 154bpm
1:37 – AHR 144bpm – MHR 154bpm

…then a jog home for hydration for recovery time of 2:30…

1:44 – AHR 139bpm – MHR 149bpm
1:39 – AHR 141bpm – MHR 152bpm
1:43 – AHR 145bpm – MHR 153bpm
1:41 – AHR 143bpm – MHR 155bpm

Ran a cool-down 1.2 miles afterwards so I covered a total of 6.4 miles in 59:01 with an average HR of 128bpm. My time weren’t where they needed to be for a proper workout towards my goal race but acceptable given the illness I just went thru on Monday evening and into Tuesday. You can see my performance fall-off in the second set of 4 by 400 meter repeats but at least I got the workout in the books.

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