30-10-2009, 09:30 AM
Day 5 - Long Run
8 Miles at 8.30 min / mile then 1 Mile at ý marathon race pace (to try to add a bit more stamina - let me know if this isn't a good idea?)
Day 6 - Easy 30 Mins
135 Bpm - 3.6 Miles
Day 7 - Easy 10K
130 Bpm - 55 Mins
Day 8 - 6 x 1000 Circuits - Target 3:48 / K
Nr - Time/K - Av Hr- Hr at end/Hr after 60s/ Hr recovery
1 - 3:51 - 158 - 170/110/60
R60
2 - 3:46 - 162 - 174/115/59
R60
3 - 3:49 - 165 - 171/113/58
R60
4 - 3:48 - 166 - 177/123/54
R60
5 - 3:46 - 171 - 178/128/50
R60
6 - 3:52 - 173 - 179/127/52
This session actually felt just as hard as the 2000s. Looks like I am in better 10K shape than 5K! The race is in 10 days time - feel like I'm getting close to where I need to be.
Matt
8 Miles at 8.30 min / mile then 1 Mile at ý marathon race pace (to try to add a bit more stamina - let me know if this isn't a good idea?)
Day 6 - Easy 30 Mins
135 Bpm - 3.6 Miles
Day 7 - Easy 10K
130 Bpm - 55 Mins
Day 8 - 6 x 1000 Circuits - Target 3:48 / K
Nr - Time/K - Av Hr- Hr at end/Hr after 60s/ Hr recovery
1 - 3:51 - 158 - 170/110/60
R60
2 - 3:46 - 162 - 174/115/59
R60
3 - 3:49 - 165 - 171/113/58
R60
4 - 3:48 - 166 - 177/123/54
R60
5 - 3:46 - 171 - 178/128/50
R60
6 - 3:52 - 173 - 179/127/52
This session actually felt just as hard as the 2000s. Looks like I am in better 10K shape than 5K! The race is in 10 days time - feel like I'm getting close to where I need to be.
Matt