24-02-2012, 05:09 PM
Yeah..this 4k is much faster than any previous 4k...the previous best was 15:59....so this is a significant improvement. Agreed, just need to start slower...or get tougher 
Using your calculation, my previous 6k session 5k average pace was: 3:45/km...so x5 + 25s == 3:50/km...or 19:10. I was just going a tad faster than that pace...Though, i'm suspicious of the ease of that session...we'll see on this new cycle, i'll use the track for my intervals where possible. Looking forward to the 2k session actually....
I'm still enjoying the self competition...trying to crack my previous cycle's best times, or even the individual easy sessions...looking for improvement in pace:HR ratio...
As for the foot...it hasn't been bothering me...i'll keep you posted if the pain returns.
Using your calculation, my previous 6k session 5k average pace was: 3:45/km...so x5 + 25s == 3:50/km...or 19:10. I was just going a tad faster than that pace...Though, i'm suspicious of the ease of that session...we'll see on this new cycle, i'll use the track for my intervals where possible. Looking forward to the 2k session actually....
I'm still enjoying the self competition...trying to crack my previous cycle's best times, or even the individual easy sessions...looking for improvement in pace:HR ratio...
As for the foot...it hasn't been bothering me...i'll keep you posted if the pain returns.