Build Up Period

[OsirisD]

Hey Ed,

On Saturday I did a 10k trail/asphalt run with 290m elevation gain. Average pace was 05m:21s/km @ 169 avg bpm, with 179 bpm max HR; total time 53m:35s. Time in HR zones: 19mins in Z4(lactate threshold); 34mins in Z5(maximum)

Breakdown for the today's 3 x 5min below. Target pace 4m:20s/km; target easy pace 05m:00s to 05m:30s/km.

• 1'st 5min -> 1.15km @ 04m:20s/km @ 164 bpm avg, with 175 bpm HR max
  
• 1'st 1min easy -> 0.19km @ 05m:22s/km @ 169 bpm avg
  
• 2'nd 5min -> 1.16km @ 04m:18s/km @ 174 bpm avg, with 178 bpm HR max
  
• 2'nd 1min easy -> 0.20km @ 05m:01s/km @ 173 bpm avg
  
• 3'rd 5min -> 1.16km @ 04m:19s/km @ 177 bpm avg, with 181 bpm HR max
  
• 3'rd 1min easy -> 0.20km @ 04m:55s/km @ 177 bpm avg
  

For the Thursday run, between the 2 x 1k should I have 60s rest and then 2 to 3 mins rest before the final quicker 1k?