Tonight's session was completed with James F and Paul working very hard as I dragged them (ok followed them!) around the same "envelope" exercise I did in Training 3.5 when I had to pull up short because of a pain in my ankle.
This time, with the lower temperature and two fellow trainers, I decided that I'd extend the session. This time we did 3 sets of 4 circuits making a total of 12 circuits. That's a big jump from the 7 circuits I completed previously and I managed to shave a few seconds off a few of the circuits. I also shortened the recovery periods from 1m30s to 1m, with 4 m rests after each set of 4 circuits.
It was a tough session but I managed my warm-up and cool-down much better, so that the working part of the session really stands out. I also finally sorted out my heart rate bandings on the charts I pin at the end of each training session blog. My 100% heart rate is 173 (ok I reduced it 2 weeks before my birthday) but it still shows that I was working at maximum intensity for over 25% of the session. Calories burned 1105 with and average heart rate of 141bpm.
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