17-06-2015, 07:14 PM
Hi TheEd,
I followed your advice and started at 4.40/k. This pace felt quite comfortable at the first rep.
Didn't feel 100% today, so decided to "take it easy" and run the remaining reps around 4.40/k as well. Only the last rep was pretty hard, though I must say that after 30 seconds of rest I was already tempted to throw in a 5th rep as well:p.
Overall I'm really pleased with the session, and the way I controlled the pace during the run (felt like I was holding back a bit the whole time).
Now onto the long run and the 1k session.
Stefan
Cycle 2
Monday June 15
60 min easy
Time: 1:02:55
Distance: 9.74
Av. Pace: 6:28
AHR: 141 BPM
Tuesday June 16
30 min easy
Time: 35:06
Distance: 5.52
Av. Pace: 6:21
AHR: 140 BPM
Wednesday June 17
4x2k R:90
Number | Pace | Avg HR | Max HR
1 | 4:41 | 172 | 184
Rest: HR down to 138
2 | 4:38 | 181 | 189
R: 147
3 | 4:37 | 185 | 193
R:153
4 | 4:38 | 190 | 196
R:151
I followed your advice and started at 4.40/k. This pace felt quite comfortable at the first rep.
Didn't feel 100% today, so decided to "take it easy" and run the remaining reps around 4.40/k as well. Only the last rep was pretty hard, though I must say that after 30 seconds of rest I was already tempted to throw in a 5th rep as well:p.
Overall I'm really pleased with the session, and the way I controlled the pace during the run (felt like I was holding back a bit the whole time).
Now onto the long run and the 1k session.
Stefan
Cycle 2
Monday June 15
60 min easy
Time: 1:02:55
Distance: 9.74
Av. Pace: 6:28
AHR: 141 BPM
Tuesday June 16
30 min easy
Time: 35:06
Distance: 5.52
Av. Pace: 6:21
AHR: 140 BPM
Wednesday June 17
4x2k R:90
Number | Pace | Avg HR | Max HR
1 | 4:41 | 172 | 184
Rest: HR down to 138
2 | 4:38 | 181 | 189
R: 147
3 | 4:37 | 185 | 193
R:153
4 | 4:38 | 190 | 196
R:151