Road to Munich 2013: 62 days to go - Tempo
The programme was to run 8 km, starting with 3 km in Zone 1 HR (152 bpm), 1 km Zone 2 (163 bpm), 1 km Zone 3 (175 bpm), 1 km Zone 2, 2km Zone 1. I found running in Zone 3 was the easiest. My HR was actually lower than 175 when I ran at around 5:10 min/km. Zone 2 was somewhat more difficult as I had to adjust my HR and brought it down from Zone 3. I ran the session very conservatively and ended up with a very low average HR at just 153 bpm. Im not sure if this was a good thing, but I think it is. See what my coach say about it.
Another good news was, my knees felt great even after the HIIT circuit I did last night. I can feel that the training programme tailored by my coach is starting to show the result I wanted.
Garmin details here:
8km tempo Zon 1,2,3,2,1 by Syafei at Garmin Connect - Details
Sure Can One Lah