Big run set.

Its been a fairly big week so far in terms of ramped up training (volume and intensity) and in continuing the ramp up this was a fairly big run set.
Objective; Endurance and Race pace speed
Goal; 12km with a significant negative split.

I ran out at zone 1/ zone 2 effort, 35 min and then ran the return leg at or around my LT of 168 bpm.

Time Dist Avg HR
1 35:03 5.90 148
2 30:29 6.00 163
3 2:04 0.16 147

Total Time (h:m:s) 1:07:37 5:35 pace
Moving Time (h:m:s) 1:07:33 5:35 pace
Distance (km) 12.08
Moving Speed (kph) 10.7 avg. 16.7 max.
Elevation Gain (m) +134 / -128

Avg. Heart Rate 154 bpm Zone 3.2




I was plum tuckered out upon my return!
Right hamstring threatened to tie up a couple of times on the return leg