62 days to go - Effort Day and a new MaxHR

Route#11 Distance : 5.30 miles Duration : 45 min 44 sec Energy : 565 KCal Max HR : 180 Bpm Av HR : 141 Bpm Mile pace : 08:37 min/mile Mission statement :- 1 mile jog, then 1 min or 200m fast, 2 mins or 400m fast, 4 mins or 800m fast, 2 mins or 400m fast 1 min or 200m fast, all with 1 min or 100m jog recoveries, then extra 2-min or 200m jog. Repeat sequence once, then 1 mile jog. This interval training is tough, the 800m sections really had me working hard, in fact during the second one, my HR peaked at 180bpm, which is the highest I have recorded for the past 18 months! I was glad to get to the final jog. Today's graphic is Japanese for Effort -Douryoku