Danmark fra Larkollen

torsdag 13. januar 2011

Speeding up

Lake Ormtjern-Lillomarka
Feeling strong on my last session and with average heart rate way down in zone 2 it was time to increase the workload. My approach is to keep the cadence steady and increase the speed by gearing up from 11th to 12th gear. By doing this I increase the speed with 2km/h. Heart rate is up to medium zone 3. I'll keep it this way untill I'm down in zone 2 again. A good workout carried out as a morning session.

-Distance: 12,7 km
-Time:  30m 00s
-Warmup: 6 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 19 m
-Average speed: 25,4 km/h
-Working speed: 27 km/h
-Cadence, average: 90
-Gear: 12
-Elevation gained: 0 m
-Calories:  279 kcal
-Average heart rate(max): 156(160)

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