Tightening the Nuts (My Actifit Report Card: October 10 2018)

in #actifit5 years ago (edited)

Outstanding day. We have had a lot of rain this morning but fortunately it has stopped at the time I used to go for running m, at noon.
So the conditions, despite some wind, have been almost perfect, fresh and clean air with good temperature...

Perfect for enjoying the hard-work of the week in preparation of Sunday's race

Today's Menu:

  • 2Km warming-up run + Skippings and some multi-jumps
  • 5 Repetitions of 1000m in progression, resting 3' in between (full recover)
  • Cool down + Stretching

As a result:

The following have been my times per km for each 1000m repetition and the average Hear frequencies:

  • 1Km: 3'47.6" ; 158 bpm
  • 2Km: 3'44.9" ; 161 bpm
  • 3Km: 3'44.2" ; 162 bpm
  • 4Km: 3'38.3" ; 164 bpm
  • 5Km: 3'29.7" ; 168 bpm

I don't used to do this workout with so long recoveries... actually, when I am really fit, I used to plan a similar training but adding a couple more of repetitions and resting 1'30" in between but, this is not the case right now... first things first... the Target race is not the one I am going to run on Sunday but it will be a good race to check my status...
On the race this time, I will try to follow a conservative approach, perhaps starting slow and trying to speed up a little in the second half...will see.

Summary:

  • 8.52 Km in total. run in 47’
  • 5 Km of quality workout
  • Average Heart Frequency: 140 bpm
  • Maximum Heart Freq.: 181 bpm (last 100m...)
  • Total time including cool down and stretching: 63'



Breathe, Run, Dream, Live...

Keep on running!!!

@toofasteddie, proud member and author/promoter of the @runningproject initiative

P.s: If you want to become a @runningproject member click on the banner below





10023
Daily Activity,Moving Around Office,Running



11016
Running,Moving Around Office,Daily Activity

Sort:  

I need to start incorporating some HIIT training into my workouts. Hoping to increase my overall speed for my next race. I'd like to get my average back down to about 5:00/km.

I would suggest you to perform Fartlek workouts first... and then interval training.

@toofasteddie, are you a professional runner or doing it just as a hobby?

Posted using Partiko Android

hahhahah, I am just a runner and coach... not professional :-)

Ok, I've got it. I will ask you one question about running, but I will formulate it tomorrow. It is midnight here and it is time to sleep.
Have a good night!

Posted using Partiko Android

Nice one! Hopefully you get some pleasant weather for Sunday's race. :)

Hopefully!!!!

Hi @toofasteddie!

Your post was upvoted by @steem-ua, new Steem dApp, using UserAuthority for algorithmic post curation!
Your UA account score is currently 3.929 which ranks you at #3845 across all Steem accounts.
Your rank has dropped 27 places in the last three days (old rank 3818).

In our last Algorithmic Curation Round, consisting of 224 contributions, your post is ranked at #112.

Evaluation of your UA score:
  • You're on the right track, try to gather more followers.
  • The readers like your work!
  • Try to work on user engagement: the more people that interact with you via the comments, the higher your UA score!

Feel free to join our @steem-ua Discord server

No need to be a masochist to run well... but a bit of pain could make you stronger. ;)
@amico

Resteemed by @runningproject

Congrats on providing Proof of Activity via your Actifit report!
You have accordingly been rewarded 60.375 AFIT tokens for your effort in reaching 11016 activity, as well as your user rank and report quality!
You also received an 5.26% upvote via @actifit account.
Actifit reward structure has changed recently, and the new rewards and upvotes are based on your:

  • User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count and recent rewarded activity.
  • Post score: which depends on your activity count, post content, post upvotes, quality comments, moderator review and user rank.
    To improve your user rank, delegate more, pile up more AFIT tokens, and post more.
    To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.

rulersig2.jpg
Chat with us on discord | Visit our website
Download on playstore | Download on app store
FAQs | Text Tutorial | Video Tutorial

Coin Marketplace

STEEM 0.35
TRX 0.12
JST 0.040
BTC 70601.11
ETH 3576.21
USDT 1.00
SBD 4.78