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The 39 Steps
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<blockquote data-quote="s_k_s" data-source="post: 729108" data-attributes="member: 27169"><p>Good to get back into it after a break of 5 days. After the rest energy levels were great. Good thing I had dusted my trusty Garmin Forerunner 305 out of the cupboard. i had set it up to do the run segments between 10-11 min/mile. The run segments were comfortable and I was holding myself back to not go faster which was a good sign. Finished fast.</p><p></p><p>Step 14 - Complete. Run 2:30 Walk 2:30 x 10</p><p></p><p>Sat Jan 10th - Surface = pavement/tarmac</p><p></p><p>Interval - Pace - Avg HR(bpm)</p><p></p><p>1. 2:30 - 9:57 - 181</p><p>2. 2:30 - 16:55 - 149</p><p>3. 2:30 - 10:54 - 183</p><p>4. 2:30 - 17:08 - 145</p><p>5. 2:30 - 10:54 - 156</p><p>6. 2:30 - 17:19 - 135</p><p>7. 2:30 -10:54 - 146</p><p>8. 2:30 - 17:39 - 142</p><p>9. 2:30 - 11:01 - 150</p><p>10. 2:30 - 17:16 - 144</p><p>11. 2:30 - 10:39 - 157</p><p>12. 2:30 - 18:07 - 146</p><p>13. 2:30 - 10:53 - 154</p><p>14. 2:30 - 18:17 - 146</p><p>15. 2:30 - 10:14 - 155</p><p>16. 2:30 - 18:55 - 145</p><p>17. 2:30 - 10:47 - 155</p><p>18. 2:30 - 18:17 - 148</p><p>19. 2:30 - 10:08 - 156</p><p>20. 2:30 - 17:21 - 147</p><p></p><p>Total Miles - 3.77</p><p>Duration - 50 mins</p><p>Avg Pace - 13:17</p><p>Avg HR - 152bpm</p><p>Calories - 409</p></blockquote><p></p>
[QUOTE="s_k_s, post: 729108, member: 27169"] Good to get back into it after a break of 5 days. After the rest energy levels were great. Good thing I had dusted my trusty Garmin Forerunner 305 out of the cupboard. i had set it up to do the run segments between 10-11 min/mile. The run segments were comfortable and I was holding myself back to not go faster which was a good sign. Finished fast. Step 14 - Complete. Run 2:30 Walk 2:30 x 10 Sat Jan 10th - Surface = pavement/tarmac Interval - Pace - Avg HR(bpm) 1. 2:30 - 9:57 - 181 2. 2:30 - 16:55 - 149 3. 2:30 - 10:54 - 183 4. 2:30 - 17:08 - 145 5. 2:30 - 10:54 - 156 6. 2:30 - 17:19 - 135 7. 2:30 -10:54 - 146 8. 2:30 - 17:39 - 142 9. 2:30 - 11:01 - 150 10. 2:30 - 17:16 - 144 11. 2:30 - 10:39 - 157 12. 2:30 - 18:07 - 146 13. 2:30 - 10:53 - 154 14. 2:30 - 18:17 - 146 15. 2:30 - 10:14 - 155 16. 2:30 - 18:55 - 145 17. 2:30 - 10:47 - 155 18. 2:30 - 18:17 - 148 19. 2:30 - 10:08 - 156 20. 2:30 - 17:21 - 147 Total Miles - 3.77 Duration - 50 mins Avg Pace - 13:17 Avg HR - 152bpm Calories - 409 [/QUOTE]
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