Tuesday – run and swim session 10.

On Tuesday I went to run 5k outside at Bella, but it was pouring down.  The kind of shower that you know won’t be there after half an hour – but it wasn’t worth getting soaked and cold in, so I opted to run in the gym instead.  Bad choice of clothes though – fine for outdoors – trouser tights, long sleeved underlayer and t shirt. 

I set the treadmill to do 5k, and after running outside so much remember how much I hate running on the treadmill! I find it hard to get a steady pace and get so tempted just to reduce the pace down to a walk sometimes.  Anyway – I started it at 13.5kph = about 8.4mph… which was perhaps a little fast…and after about 7 minutes dropped it down to 11.5kph (7.1mph) and increased it to 12.5 (7.7mph).  I did the 5k in 25 minutes which I was happy with, but I was sweating like I don’t know what and my heart rate went pretty high too!

Then I went to swim –

Swim
Session 10 for the third and final time tonight…  (16 seconds faster than last
time, but I took almost twice the amount of rest – and extra 1:17 – so the swim
time has come down!)

500m
FC Steady – 8:11, HR 157
Rest:
15 secs
300m
FC Fast – 4:58, HR 166
Rest:
19 secs

500m
FC Pull (with paddles) – 8:25, HR 149
Rest:
12 secs
300m
FC fast – 5:01, HR 162
Rest:
29 secs

500m
FC Steady – 8:02, HR 156
Rest:
36 secs
300m
FC Fast – 4:59, HR 162
Rest:
34 secs

500m
FC Pull (with paddles) – 8:33, HR 144
Rest:
14 secs
300m
FC fast – 5:03, HR 158

Ave
HR: 155
Max
HR: 172

Min
HR:  101

RUN: (Treadmill) 5k, 25 minutes, 350 calories. (7.4mph)
SWIM: 3200m, 56 minutes, 650 cals.

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