04-12-2011, 12:23 PM
That was more like it.
Still didn't get enough sleep (too much coffee late last night), and maybe ate a bit too close to running (and had a coffee just prior to running)...but, managed to keep it steady. Felt strong, and maybe hit a wee bit more to give over the whole thing if i think about it now.
The splits:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:29.0 | 144 | 156
2 | 4:27.8 | 158 | 160
2K Total: 8:56.8
Rest: 90s + 27s rampup/down of treadmill speed
HR Start rest: 160 - HR End Rest- 118
3 | 4:27.8 | 153 | 163
4 | 4:28.7 | 165 | 167
2K Total: 8:56.5
Rest: 91s + 26s rampup/down of treadmill speed
HR Start rest: 168 - HR End Rest- 134
5 | 4:28.0 | 161 | 169
6 | 4:28.7 | 171 | 172
2K Total: 8:56.7
Rest: 91s + 28s rampup/down of treadmill speed
HR Start rest: 173 - HR End Rest- 144
7 | 4:29.0 | 167 | 174
8 | 4:27.8 | 175 | 177
2K Total: 8:56.8
HR End: 176 - HR after 5 minutes - 128
Dialed in 13.4kph on the treadmill...didn't start my timing until it had ramped up to (or close) to speed....and stopped timing after 2km, and then paused the treadmill...so a full 2k each interval at that pace...
Felt good. Various internal debates with myself, trying to rationalize quitting at a few point sin the 2nd and 3rd intervals...but managed to 'win' those
hehe. 4th interval was strangely almost the easiest because the motiviation to finish and the fact its so close overrides the pain of it.
Anyway...lesson learned - no weights on a tough running session day
Or day before probably as well.
So that was day 3 on the Sub 45 program...so tomorrow - rest, then a 1hr 30min long run...? What pace should i be aiming for on the long run?
Thanks TheEd!
Still didn't get enough sleep (too much coffee late last night), and maybe ate a bit too close to running (and had a coffee just prior to running)...but, managed to keep it steady. Felt strong, and maybe hit a wee bit more to give over the whole thing if i think about it now.
The splits:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:29.0 | 144 | 156
2 | 4:27.8 | 158 | 160
2K Total: 8:56.8
Rest: 90s + 27s rampup/down of treadmill speed
HR Start rest: 160 - HR End Rest- 118
3 | 4:27.8 | 153 | 163
4 | 4:28.7 | 165 | 167
2K Total: 8:56.5
Rest: 91s + 26s rampup/down of treadmill speed
HR Start rest: 168 - HR End Rest- 134
5 | 4:28.0 | 161 | 169
6 | 4:28.7 | 171 | 172
2K Total: 8:56.7
Rest: 91s + 28s rampup/down of treadmill speed
HR Start rest: 173 - HR End Rest- 144
7 | 4:29.0 | 167 | 174
8 | 4:27.8 | 175 | 177
2K Total: 8:56.8
HR End: 176 - HR after 5 minutes - 128
Dialed in 13.4kph on the treadmill...didn't start my timing until it had ramped up to (or close) to speed....and stopped timing after 2km, and then paused the treadmill...so a full 2k each interval at that pace...
Felt good. Various internal debates with myself, trying to rationalize quitting at a few point sin the 2nd and 3rd intervals...but managed to 'win' those
hehe. 4th interval was strangely almost the easiest because the motiviation to finish and the fact its so close overrides the pain of it. Anyway...lesson learned - no weights on a tough running session day
Or day before probably as well.So that was day 3 on the Sub 45 program...so tomorrow - rest, then a 1hr 30min long run...? What pace should i be aiming for on the long run?
Thanks TheEd!