Fat Lad and I turned out to complete what was supposed to be a recovery session but as usual became a bit of a work out.
I arrived early and did the usual warmup before starting running laps. The warm up, as regular readers will know involves a lap or two around the 400m track followed by some shuttles. During the shuttles I though my knee was going to explode but I struggled through. When I started the laps I was averaging 2m50s, so hardly a strenuous pace. I got three laps in before the Fat Lad arrived.
He then did a lap and shuttles to warm up and I joined him. By this time, the knee had settled down and I was running freely. Once the shuttles were complete we started the laps at the same 2m50s pace before stepping them up to 2m45s. After 6 laps Fat Lad had gotten bored and he started doing 100m sprints while I completed another 4 laps.
I was coming in just over 2m40s on the last couple and I noticed my heart rate had shot up as well. When I did the warm down/stretches and stopped the monitor I found I had averaged a nice 81% and hit 99% of max hr with a burn of 1110 calories in 1h10m of working.
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