Friday Speed Run


I just finished a 4.327km running that lasted about 0hh:24mm:9ss !

image

This is my second speed work session for the week
Today's Workout was:
**Warm Up:

  • East Running for 1.2km**
  • Skipping 30m, followed by Strides at 90% for 30m
  • High Skipping 30m, followed by Strides at 90% for 30m
  • High Knee Marching 15m, followed by Strides at 90% for 30m
  • High Knees 30m, followed by Strides at 90% for 30m
  • Quick Feed Drill 15m, followed by Strides at 90% for 30m
  • Butt Kick Drill 30m, followed by Strides at 90% for 30m

Main Set:

  • 2 x 20 seconds sprinting(All Out), rest for 2 to 3 minutes between each sprint
  • 2 x 20 seconds hill sprint(All Out), rest for 2 to 3 minutes between each sprint

Cool down run for 800m
Check out some detailed info at my EXHAUST page
Join me in testing out EXHAUST!


Comments 4


You have uploaded 212 running activities, and 15 of them have been of similar distances (within 10 percent)!
Here are your 5-fastest running activities of a similar distance:

Over these 15 similar activities, you have travelled approximately 64.77 kms at an average pace of roughly 5:29 min/km!
Your latest run was at a pace of approximately 5.58min/km!
Looks like you went a bit slower this time! Remember that it's important to take some rest days, and do some rehab / prehab / strength and conditioning training too! If you weren't intending to go slower, take a moment to listen to your body, and see if you need something. Check in with yourself!

07.02.2020 03:09
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Nothing can stop a consistent Runner.
@runningproject

Resteemed by @runningproject

...and enjoy a good recovery !BEER .

07.02.2020 20:44
0

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07.02.2020 20:44
0

Upvoted by @isotonic, the @runningproject funding account.
Keep on running!

07.02.2020 20:46
0