24-06-2015, 01:43 AM
Hi TheEd
This evening I participated in a 5K race, the Midnight Sun Run here in Iceland. I ran sub 20 minutes for the first time, 19:52.
Lap; Dist.; Time; Avg HR; Max HR;
1; 1 Km; 3:54; 171; 181
2; 1 Km; 3:50; 181; 182
3; 1 Km; 4:10; 183; 187
4; 1 Km; 4:03; 186; 188
5; 1 Km; 3:51; 191; 196
6; 0,02 Km; 0;03; 195; 195
Total; 5,02 Km; 19:52; 182; 196
I am really happy about running sub 20 for the first time but the ultimate goal is to be able to hold that pace for 5 more kilometers so there is a long way to go! The 3rd and 4th km were uphill so that was the slowest part of my run. In the last km I gave everything as can be shown in my Max HR of 196 and no energy was left on the finishing line. In comparison my max HR in the 6*1K session was 186. But in a race one is able to push harder!
No I am heading into the last week of the first 3 weeks cycle. What do you recommend regarding my training after this 5K race? Just follow the program and start tomorrow, Wednesday, with an easy day of 40 min running according to Day no. 16?
Regards,
Arnie
This evening I participated in a 5K race, the Midnight Sun Run here in Iceland. I ran sub 20 minutes for the first time, 19:52.
Lap; Dist.; Time; Avg HR; Max HR;
1; 1 Km; 3:54; 171; 181
2; 1 Km; 3:50; 181; 182
3; 1 Km; 4:10; 183; 187
4; 1 Km; 4:03; 186; 188
5; 1 Km; 3:51; 191; 196
6; 0,02 Km; 0;03; 195; 195
Total; 5,02 Km; 19:52; 182; 196
I am really happy about running sub 20 for the first time but the ultimate goal is to be able to hold that pace for 5 more kilometers so there is a long way to go! The 3rd and 4th km were uphill so that was the slowest part of my run. In the last km I gave everything as can be shown in my Max HR of 196 and no energy was left on the finishing line. In comparison my max HR in the 6*1K session was 186. But in a race one is able to push harder!
No I am heading into the last week of the first 3 weeks cycle. What do you recommend regarding my training after this 5K race? Just follow the program and start tomorrow, Wednesday, with an easy day of 40 min running according to Day no. 16?
Regards,
Arnie