20-12-2011, 10:13 AM
Ok partial failure partial success:
3days ago: 40min easy run:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:16.0 | 113 | 127 ââ¬â includes walk
2 | 5:42.9 | 128 | 130
3 | 5:46.8 | 130 | 133
4 | 5:39.5 | 135 | 137
5 | 5:41.0 | 137 | 140
6 | 5:38.8 | 140 | 142
7 | 5:39.9 | 142 | 144
2days ago: 40min easy run - CANCELLED
Did some weight lifting first in the gym, and felt really tired. Opted to rest instead considering the time trial i'd planned.
1day ago: REST
today: 5k time trial -> CANCELLED and switched to 4k time trial
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:59.8 | 154 | 164
2 | 3:59.7 | 167 | 170
3 | 3:59.9 | 173 | 178
4 | 4:00.0 | 179 | 182
Total: 15:59.4
So i started out planning on doing the full 5k under 20min...as you can see by my heart rate, around KM 3 i realized that probably wasn't going to happen...I finished the 4k in under 16minutes, which is a victory...But I mis-paced myself and failed the 5k...I'm not sure what happened entirely. My legs didn't feel like they were giving out - it felt more like i just couldn't get enough air...
A few amusing things - around 2.5km i tried to dial down the speed as i was realizing that i was going too fast, but I missed the button, so i said forget it and kept it at 15kph....
One of the motivating images in my head was writing on this board 19:5x.y for my 5k time...(or 15:5x.y for 4k)...that funnily enough kept me going...hehe
Anyway...some easy running of various lengths for the next 4 days...then the 2k session...What pace targets do you recommend for the 2k session...4x2k? Or the dreaded 5x2k?
Anyway...that is that...
regards,
3days ago: 40min easy run:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:16.0 | 113 | 127 ââ¬â includes walk
2 | 5:42.9 | 128 | 130
3 | 5:46.8 | 130 | 133
4 | 5:39.5 | 135 | 137
5 | 5:41.0 | 137 | 140
6 | 5:38.8 | 140 | 142
7 | 5:39.9 | 142 | 144
2days ago: 40min easy run - CANCELLED
Did some weight lifting first in the gym, and felt really tired. Opted to rest instead considering the time trial i'd planned.
1day ago: REST
today: 5k time trial -> CANCELLED and switched to 4k time trial
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:59.8 | 154 | 164
2 | 3:59.7 | 167 | 170
3 | 3:59.9 | 173 | 178
4 | 4:00.0 | 179 | 182
Total: 15:59.4
So i started out planning on doing the full 5k under 20min...as you can see by my heart rate, around KM 3 i realized that probably wasn't going to happen...I finished the 4k in under 16minutes, which is a victory...But I mis-paced myself and failed the 5k...I'm not sure what happened entirely. My legs didn't feel like they were giving out - it felt more like i just couldn't get enough air...
A few amusing things - around 2.5km i tried to dial down the speed as i was realizing that i was going too fast, but I missed the button, so i said forget it and kept it at 15kph....
One of the motivating images in my head was writing on this board 19:5x.y for my 5k time...(or 15:5x.y for 4k)...that funnily enough kept me going...hehe
Anyway...some easy running of various lengths for the next 4 days...then the 2k session...What pace targets do you recommend for the 2k session...4x2k? Or the dreaded 5x2k?
Anyway...that is that...
regards,