Today was pretty super for me: Three rounds of Super cardio for me, and super productive at work too. 🙂
Super Cardio 1: Early morning social
5 miles of chat with Gill on our usual route through Pollok Park from Bella.
Gill was pushing to run fast, but I was just happy to be up and out running. 🙂
Ave HR: 78% Max HR: 88%
Garmin Training Effect: 3.4
Super Cardio 2: 40 mins interval running
I decided I’d do a wee interval running session after work. 🙂
2 miles warm up (16 mins), to the track at Bella, then
5 x 2 mins fast: 2 mins recovery, then
Almost 6 mins recovery.
40 mins speedwork (5 x 2:2)
5.22 miles in 40 minutes. 🙂
The weather wasn’t too nice: smirry rain, but nothing a waterproof gillet and a cap couldn’t protect me from. (It was actually quite good to run in!)
Here are my splits below… 6:11 min miles!! (For 2 mins / a third of a mile).
I jogged in the recoveries, then beasted it for the fast intervals. Hard work, but so worth it.
And here’s my heart rate:
Ave HR: 86% Max HR: 99%
Garmin Training Effect: 4.0
Super Cardio 3: Spinfit with CRAZY Helen!
After the run, I had about 10 minutes before Spinfit with Helen where I recovered and had some water.
50 minutes of hellish hard work it was!
I’ve not been able to go to Helen’s class for over a year as I’ve been doing my own Run Club, and I have to say I’ve really missed Helen and her class.
I worked hard, if a little reticent as it was my first one back. At one point (during the DAMN BRITNEY track) I felt a little funny, but apart from that it was great. Helen truly is the best spin instructor ever. 🙂
Ave HR: 79% Max HR: 91%
Garmin Training Effect: 3.9
Totals for today:
10.22 miles run, 1:22:15
10.8 miles spinfit, 50 mins. 🙂