🏃‍♂️ Running · evening

Good 4(5) x 1km threshold workout on the Leeds Liverpool Canal in hot weather, narrowly avoiding a tropical downpour... Running felt much more natural and stronger than my recovery sessions this week.

I could not get close to the warm-up heart rate target zones, as soon as I started moving in the heat my heart rate shot straight up to 140. I'm not convinced my zones are right in any case, as find it practically impossible to run and achieve target zones on my plan.

I also inadvertently completed an extra rep, for some reason my Suunto did not start the 1 min cooldown before the first interval, so I assumed that it did not track distance on my screen. I ran for the km, but it still did not fire over, so I pressed the lap button and everything worked normally thereafter - save for the extra interval.

I compensated by letting myself have a long walk at the end of interval 5, bringing my heart rate into the high one teens. That shows though the heart rate zones I'm being set I need to walk to achieve.

I trotted back nice and comfortably once I passed the B&Q bridge at Nelson - but despite being very much in warm down mode, my HR was still a good 20-30bpm up on target 🤷‍♂️.

This was the first time on this plan that I have need to move beyond Z2, and I feel much better for it. I also somehow set year bests for every distance through 10km - strange given that I had a 3 min walk interval between each of the threshold efforts.

Steady 1h recovery run tomorrow - but I'm likely to concentrate more on good form than trying to stay within arbitrary HR targets that feel off.