It is about time for me to lengthen the weekly LSD. Today, I did a 16km brisk walk with 8 min target pace at the East Coast Park
I pretty much keep to the 8 min pace. The three spikes are the water break (getting 100 plus from vending machine). In the last 1km, I switch to run at a target pace of 6 min. Feels good after the run. Heart rate is at a very reasonable 130-140 range. In Sundown, due to the flu, my heartrate was running 140-150 at a slower pace. I did some quick one about 3km from the finish at around 7:30 pace with HR at around 150. Overall, very satisfy with it. Seems that I regain my peak performance. Hope that I can hold it for Army Half Marathon later this month.
I pretty much keep to the 8 min pace. The three spikes are the water break (getting 100 plus from vending machine). In the last 1km, I switch to run at a target pace of 6 min. Feels good after the run. Heart rate is at a very reasonable 130-140 range. In Sundown, due to the flu, my heartrate was running 140-150 at a slower pace. I did some quick one about 3km from the finish at around 7:30 pace with HR at around 150. Overall, very satisfy with it. Seems that I regain my peak performance. Hope that I can hold it for Army Half Marathon later this month.
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