Push the Tempo

Hamstring seems to have resolved itself after 3 days of significant discomfort. So being back in action I ran the interval session I have been putting off. Its like everything that you try to put off, its not nearly as bad as it seems once you get started.

Total Time (h:m:s) 0:31:33 5:39 pace
Moving Time (h:m:s) 0:31:26 5:38 pace
Distance (km) 5.57
Moving Speed (kph) 10.6 avg. 19.2 max.
Elevation Gain (m) +31 / -35
Avg. Heart Rate 160 bpm Zone 4.0

Session was a classic intervals set with a shorter recory than exertion, done as a pyrimid.
Warm up.
1 min lvl 4 exertion (just about LT)
1 min rest at lvl 1
2 min up,
1 min down,
3 min up,
2 min down,
4 min up,
2 min down,
3 min up,
1 min down,
2 min up, with the 2nd min building to lvl 5 towards maximum exertion
1 in down,
1 min up,
Cool down and finish




Good overall session with some decent efforts. Made an effort to try to maintain form both at speed and during the rest periods. The only real discomfort was in my right shoulder during cool down.