14-08-2010, 01:58 PM
Hi TheED - hows things in Sweden? Heavy rain here 
I didn't do the 5K race today - it was at 9am and I overslept ...
So I did a 4K timetrial, as per the schedule instead. I ran it on a flat mud / gravel path.
K/ split - ave / max
1/ 3.37 - 154 / 163
2/ 4.02 - 163 / 166 ** Garmin error **
3/ 3.45 - 166 / 168
4/ 3.38 - 168 / 170
15.02 in decent conditions with a bit of wind against me for last 2.5k and a slightly soft path. The garmin went crazy in some woods during the 2nd kilo, which effected the time quite a bit :mad: The spilt should be more 3.45 / 3.50 at worse to be honest, as this was a consistantly paced affort on a flat course.
I ran this quite hard and was pleased to complete it with no problems (apart from silly satelite stuff!). I recovered very quickly and feel good now.
I have lost speed endurance as expected during the injury and then build up phase. The HR's were high showing a good effort (my max hr is 175).
What do you think of this run?
Bearing in mind my race objectives are - 1 hour race on 1st september then 21k on October 24th - shall I do a normal week 1 of the first 10k Cycle or include some 21k pace tempo work?
Thanks for your support
Dave
I didn't do the 5K race today - it was at 9am and I overslept ...
So I did a 4K timetrial, as per the schedule instead. I ran it on a flat mud / gravel path.
K/ split - ave / max
1/ 3.37 - 154 / 163
2/ 4.02 - 163 / 166 ** Garmin error **
3/ 3.45 - 166 / 168
4/ 3.38 - 168 / 170
15.02 in decent conditions with a bit of wind against me for last 2.5k and a slightly soft path. The garmin went crazy in some woods during the 2nd kilo, which effected the time quite a bit :mad: The spilt should be more 3.45 / 3.50 at worse to be honest, as this was a consistantly paced affort on a flat course.
I ran this quite hard and was pleased to complete it with no problems (apart from silly satelite stuff!). I recovered very quickly and feel good now.
I have lost speed endurance as expected during the injury and then build up phase. The HR's were high showing a good effort (my max hr is 175).
What do you think of this run?
Bearing in mind my race objectives are - 1 hour race on 1st september then 21k on October 24th - shall I do a normal week 1 of the first 10k Cycle or include some 21k pace tempo work?
Thanks for your support
Dave