Running

2x4000 (rec 3') + 3x2000 (rec 2')

this is the workout I didn't manage to do correctly in October at 4:02/km (last rep I was exhausted). Today I crushed it at avg of 4:01/km.

good vibes for the Hometown HM on February 23rd...

frame developer, web3 developer, long distance runner /pixelnouns /frm /degendogs /degenfers /toka /maxis

they are if you are not ready yet for that pace...  
in October the pace was: 4:02 4:02 4:05 4:11 4:20
today's pace: 4:02 4:00 3:59 4:01 4:02

Well done. Fantastic average pace. Seems like those last 2 intervals would be tough! 💪

My all out is 185. During my PR HM I reached 191 in the last sprint… 
155 is lower Zone3 for me.

170 is my all out mile dead heart rate. I normally race at 155. Don’t know how you do it!

Jack of many trades, master at being human. 

nkem.dev

 /learninpublic /true

Great one bro! Really impressive! 
What app is this?