Wk40 – 5.6M Speedwork + Spin

Tuesday night: the plan was to do roughly 5 miles of speedwork… running from work to the gym… and around Bella Park – then go for the 45 minutes spin class.

The aim was to run the following:

1. Steady warm up
2. Fast (up to 8.2 mph / 7:21)
3. Recovery
4. Fast (up to 8.2 mph / 7:21)
5. Recovery Cool Down

I ran from work and felt strong on the first mile. My garmin showed 8:02 for the first mile and I picked up the pace for mile 2. I got well earned recovery sitting between 7.2 – 6.6 mph on the 3rd mile, then pushed a little harder on the 4th mile. Recovery again on the 5th mile, before adding a wee 0.6 miles (1km) fast. It did feel like hard work, but the recovery was well received.

Here are the stats of the run:

Mile Pace mph
1 8:02 7.5
2 7:57 7.5
3 8:32 7.0
4 7:45 7.7
5 8:37 7.0
0.6 7:17 8.2
5.6 8:03 7.4

RUN: 5.6M, 45:08, Pace: 8:03, Calories: 597
Ave HR: 163 (86%), Max HR: 176 (93%)
Wk40 – 5.6M Speedwork

The image shows my heart rate… higher on the faster miles pretty obviously.
Very pleased with the run anyway.

😀

Spinfit
After the run I had a bit of a sit down and a cool off… then got on the bike in the spin studio. It wasn’t Helen tonight (she’s on back shift one out of three weeks)…but luckily the instructor was good. David.

David made us work hard and had some good tunes to work to and I was sweato at the end.

Spin (David): 45 mins
Calories (approx): 500
Ave HR: 141 (74%)
Max HR: 163 (85%)

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