Chev. oval was in God-damn awful condition too - frost-covered, muddy, rough and grotty after weekend football being played on the oval - more like a paddock where there'd been a cattle stampede! Surprisingly then, I stayed and got through what I had to do, but did it in abysmally slow times!
10-20 min warm-up .... I did 15 mins plus a couple of strides
3 x 1600m in 12:35min (7:52m/k).... time/pace based on 39min for 5k finish time.
For Cool down and stretches .. I walked around the oval once and finished with stretches.
13:10 : AHR 110-123bpm; 81-90% of max. TE 1.6
12:48 : AHR 111-126bpm; 82-93% of max. TE 1.6
13:26 : AHR 109-126bpm; 80-93% of max. TE 1.5
The last stretch I do has the inauspicious name of "leg drains", in which I lie on my back with legs propped up against the boundary fence at an angle of 90 degrees to the upper body. This unflattering position is held for 3 minutes so that, I'm told, the 'bad' blood is drained from the legs towards the heart where it's replaced with a brand new batch of 'good' blood when I stand up again! I like this stretch and never miss doing it. As much as anything else it does, I do it because it gives me time to reflect on my run and, more importantly, to gaze at the clouds and look for make-believe images in their shapes!