BeActive in Auntumn #6 - Running - Coach 5K Plan - Cadence Drills [EN/PL]
[EN] Today, the same training as on Wednesday, that is, 10 min warm-up, four series of 30s rhythms and 10 min cool down. For a change, I ran today in Bois d'Havre, the autumn weather encourages me to run through the forest, because there can be anything better than running on golden leaves. The weather is still good, but this was my last run in this week, the next training I plan on Monday during lunch break.
Today's series of cadance run have been slightly weaker than recently, but still in the range of 150-200 rpm as planned by the trainer. On average, it was around 165 rpm. On Monday, I have other training after 10 min the warm-up I will run one mile at about 75-85% and again 10 min cool down.
[PL] Dziś identyczny trening jak w środę, czyli znowu rozgrzewka, cztery serie 30 s rytmów i rozbieganie. Dla odmiany pobiegłem dziś w Bois d'Havre, jesienna aura zachęca do biegania po lesie, bo czy może być coś lepszego od biegania po złocistych liściach. Pogoda wciąż dopisuje, ale na ten tydzień koniec biegania, następny trening planuję w poniedziałek w czasie przerwy na lunch.
Dzisiejsze serie rytmów wyszły nieco słabiej niż ostatnio, ale wciąż w przedziale 150-200 rpm zaplanowanym przez trenera. Średnio było to około 165 rpm. Na poniedziałek zapodany mam inny trening po 10 min. rozgrzewce jest bieg na jedną milę na około 75-85% możliwości i znowu 10 min rozbiegania.
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No need to be a masochist to run well... but a bit of pain could make you stronger. ;)
@amico
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