Recovery Walk and a Run

This morning I did a recovery workout. The goal was to keep my heart rate around the 125-130 bpm range. That's very low for me, about 50% of maximum heart rate according to the tables I calculated a while back. Here is the post.

It took the first two miles just to warm up and by mile four I was feeling good so I did a slow run on mile five bringing the heart rate up to about 165 and finished it off with a cool down mile.

Mile 1 - 13:58                (8:41 min/km)
Mile 2 - 14:07                (8:46 min/km)
Mile 3 - 14:07                (8:46 min/km)
Mile 4 - 14:21                (8:55 min/km)
Mile 5 -  9:23 run            (5:50 min/km)
Mile 6 - 14:16                (8:52 min/km)
Total Workout - 1:20:14
Average Pace - 13:22 min/mi   (8:18 min/km)

I took the run slower than last week but it was still better than 10 min/mi which was a barrier that couldn't break through when I was running about 9 months ago. I've completly changed my running technique so hopefully I won't have any of the knee problems I used to have.

Yes, racewalking is a very technique centered sport, but so is running if you want to go fast and not get hurt!