The last couple of weeks I've strayed from the plan I set out after Barns green due to a combination of being busy and not paying attention. Last week I was supposed to do two 5 mile runs during the week and then an 18 at the weekend. However I only did a four and a thirteen, so instead I called that my rest week and I'm going to do last weeks plan this week, got that?
The other slight complication is that the new treadmill is set to kilometres. So instead of two 5 mile runs I've done two eight kilometre runs. I figure that's close enough. In the first one I set off at twelve kilometres per hour but had to slow down over the first section to get heart rate under control. Eventually I got as low as nine, before building back to ten km/hr. Total time was 46 minutes 5 seconds, averaging about 9:10/mile.
The second time I started at ten minutes per km, then increased to 10.5 after 2km, and then 11 at half way. This heart rate was much more under control, and at the end was still below 170 bpm. Thursday is usually easier than Tuesday due to the long run being further behind, but starting slower helped too. Total time was 44:53, a small improvement and bringing the average pace under 9 minutes per mile. Average heart rate was also lower at 157 bpm rather than 164 for the first run.
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