So we went on a family trip to the gym where I concentrated on a higher intensity workout. Just over three miles at a tempo pace and just under a mile of sprints. My average heart rate over the whole session was 81% HRmax with a peak of 177bpm.
Tempo session was at a cadence of between 177spm and 180spm. Sprints went up to just over 200spm with a maximum of 220spm. I really want to be shifting my average cadence higher.
Once I've figured out how to dynamically use vertical oscillation and ground contact time I might try using these in this type of session but last night was about heat rate more than anything.
I ran a total distance last night of 4.13 miles. Janathon running total is now 54.51 miles.
Rehearsal tonight so I shall have to fit a run in around lunch.
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