07-05-2011, 10:07 AM
Hi TheEd -how are you?
I did the 5k tempo run today.
I ran the same course as 3 weeks ago in 18:04, which is 3 seconds slower than last time. But it was raining hard this time and I lost a bit of concentration around 3k - just proves I ran it relaxed :laugh: :jester:
I ran the last kilometer faster as it is downhill slightly and I just can't resist a blast at the end ...
So stats - ave hr 167 (max 175 at the end)
4k in 14:34 in ave 3:38 per k with last k in 3:30.
Next week
mon - easy 45
tue - 10 x 400 at track
wed - easy 45
thu - easy 45
fri - standard fartlek
sat - rest
sun - 10k race (first in summer series on an undulating, quite tough course)
I did the 5k tempo run today.
I ran the same course as 3 weeks ago in 18:04, which is 3 seconds slower than last time. But it was raining hard this time and I lost a bit of concentration around 3k - just proves I ran it relaxed :laugh: :jester:
I ran the last kilometer faster as it is downhill slightly and I just can't resist a blast at the end ...
So stats - ave hr 167 (max 175 at the end)
4k in 14:34 in ave 3:38 per k with last k in 3:30.
Next week
mon - easy 45
tue - 10 x 400 at track
wed - easy 45
thu - easy 45
fri - standard fartlek
sat - rest
sun - 10k race (first in summer series on an undulating, quite tough course)