What is the recovery between them fast kms? Stand in place, walk around, jog? Is it defined by duration ( e.g. rest 5 ' ) or by distance ( e.g. walk around 500m )?
they were continuous, no rest. basically 80% of a 5k at ~90% effort.
when i do faster intervals rest can be either time or distance, depending on the workout, but i guess i usually use time. for example the 4x30s all-out workout i did last week was with 4 minutes (walking) rest, more akin to a sprint workout. ETA: i'm planning to do that again on saturday, but with an extra interval and a bit more warm up and cool down to keep the distance up.
forgot to log
yesterday:
- run 10.11 km in 51:31
pace dipped a little in the second half before i picked it up again at the end to make sure i was coming home as fast (or faster) than i went out. legs a little tired.
- stretch
plan was to run tue-wed-thu but i'm going to rest today and run tomorrow (friday) instead. will try using the gym at school for the first time. if it's raining that'll be on the treadmill. if it's not raining then just the locker room.
yesterday evening i went to check out the branch of the gym i was considering joining out here. it sucks and is not very convenient. so i think i'm just going to join the school gym for now. once gf and i have moved into our new place and get our routine down a bit i'll consider adding another gym closer to home.
