This week I ran/walked 14,2km in 1hr47.
Monday 30 July 2007
Distance: 5km
Total time: 36:57
Intervals: 45/50
Pace: 7:23 min/km
Average HR: 133 bpm
Energy used: 1863 kJ
Route: Lynwood
Wednesday 1 August 2007
Total time: 28:59
Intervals: 45/60
Pace: 7:14 min/km
Average HR: 131 bpm
Energy used: 1436kJ
Route: Time Trial CCW
Friday 20 July 2007
Total time: 41:19
Intervals: 45/70
Pace: 7:56 min/km
Average HR: 132 bpm
Energy used: 2056
Route: Premier
Weight: 74kg
Note: The first Wednesday of every month is a time trial, a 2km lap is used as the route. I am still doing a 4km time trial. I have improved my time by 2 minutes since last months time trial for which I took just over 31 minutes.
Premier, the route I ran on Friday, is hell on tar. It has a hill in it that curves up exponentially, it seems for about a kilometer. I had to stop and breath about 100m from the top of the hill, but the route back was awesome.
Interesting links:
Weight Lifting For Health And Heart
Pump Up Your Cardiovascular Health with Weight Lifting!
Why Aerobic Exercise Helps the Heart
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