Yesterday I did a pimped version of the interval training from last week. Instead of trying to hit a heart rate of 175, I went for 180. I know it might not seem to be such a difference, but over the long haul it's fairly challenging. Nevertheless, I managed to run the 8.7 km in 43:23 minutes with an average heart rate of 167.
To be honest I was quite k.o. after the run, so I might take a break on Monday, to give my legs some rest.
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