Build Up Period

[TheEd]

keep your runs easy for now, come next week's pace run, you should no whether you ready to run at pace

by wednesday, there should be a return to feeling a little better, though you had a decent 2k, hopefully the long run is pleasant

onwards and forwards

TheEd

[OsirisD]

Hey Ed,
The long run is pleasant, but theres room for more improvement. I believe it's because I'm not properly recovered after the 2k session that the long run is slow. I try to keep my pulse under 150bpm, this results in slow pace.

However, fast forward to the 1hr easy run I'm getting faster while having the same pulse.

Anyway, here's the lap breakdown for the 6 x 1k session today(target pace 04m:10s/km):

• km 1 -> 4m:08s @ 170 bpm avg
  [INDENT]r1 -> 1m @ 154 bpm avg & 135 bpm right at the start of 2'nd km[/INDENT]
  
• km 2 -> 4m:11s @ 172 bpm avg
  [INDENT]r2 -> 1m @ 161 bpm avg & 141 bpm right at the start of 3'rd km[/INDENT]
  
• km 3 -> 4m:10s @ 174 bpm avg
  [INDENT]r3 -> 1m @ 163 bpm avg & 145 bpm right at the start of 4'th km[/INDENT]
  
• km 4 -> 4m:09s @ 175 bpm avg
  [INDENT]r4 -> 1m @ 164 bpm avg & 145 bpm right at the start of 5'th km[/INDENT]
  
• km 5 -> 4m:09s @ 174 bpm avg
  [INDENT]r5 -> 1m @ 164 bpm avg & 146 bpm right at the start of 6'th km[/INDENT]
  
• km 6 -> 4m:10s @ 176 bpm avg
  [INDENT]r6 -> 1m @ 164 bpm avg & 141 bpm right at the end[/INDENT]
  

I sent a PM with the Garmin activity & some Dropbox shares.

[TheEd]

OK .. this looks a good session ... hold back on your runs this week and let's see how fresh you are this coming weekend

what are your plans for the paced run?

TheEd

[OsirisD]

Hey Ed,
By holding back on my runs you mean skip entirely?
I skipped yesterday's 30min run and today I'm supposed to have a 1hr easy run. I'm thinking of making it a 30min easy today.

Regarding the 5k run this Saturday, I'm thinking I should aim for sub 21min. What do you think?

[TheEd]

by holding back, it was meant, that you run as easy as possible

don't worry about the sessions missed

and yes, that looks like a good pace for the run

onwards

TheEd

[OsirisD]

Hey Ed,
Did the 5k run today, target was sub 21min, target pace was 04m:10s/km.

Total time was 20m:57s; avg pace 04m:11s/km; avg bpm 179.
I didn't run on a measured course, so distance & pace are GPS based.

The course that I ran is the same where I ran the 4k TT and where I had my 5k PB of 19m:56s last year in September. Hopefully I'll be able to match it again.

Lap breakdown below(you also have a PM with the activity):

• km 1 -> 4m:10s @ 170 bpm avg, with 178 bpm HR max
  
• km 2 -> 4m:12s @ 178 bpm avg, with 180 bpm HR max
  
• km 3 -> 4m:11s @ 180 bpm avg, with 181 bpm HR max
  
• km 4 -> 4m:13s @ 182 bpm avg, with 183 bpm HR max
  
• km 5 -> 4m:11s @ 184 bpm avg, with 186 bpm HR max
  

Regarding races, next one is on 13'th of May: 10.2km trail race with apprx. 270m positive elevation gain.
PB on this race was last year, I ran in 51m:14s. It would be nice if I could run sub 50min this year.

How do you think I should proceed further?

[TheEd]

nice and controlled .. week 3 of the cycle now

instead of doing 10 x 400m, consider doing 3 x 5 minutes @ anticipated race pace / effort with 3 minutes easy in-between each 5 minutes paced

this is a controlled session, so don't run too hard

onwards and enjoy

TheEd

[OsirisD]

What race pace are you referring to? For the next 10km trail race in 13'th of May I was mentioning earlier?

If yes, I'm aiming at sub 5min/km race pace, let's say between 4:50-5:00/km.
But because I'll run the controlled session on a flat surface I need to adjust for elevation difference. So, adjusted pace would be at around 04m:20s-04m:30s/km. Do you think it's ok?

In this case I'll have:

5min @ 04m:20s-04m:30s/km
3min @ 05m:00s-05m:30s/km

5min @ 04m:20s-04m:30s/km
3min @ 05m:00s-05m:30s/km

5min @ 04m:20s-04m:30s/km
3min @ 05m:00s-05m:30s/km


Later edit: I skipped the 1hr easy run today in favor of a 50km easy bike ride.

[TheEd]

anticipated race effort, hope that is easier to understand

moving in the right direction

TheEd

[OsirisD]

Hey Ed,
I did the 3 x 5min today.
Overall felt like a tempo effort, I finished feeling like I could do 1-2 more reps.

Summary: 24min; 5.15km @ 04m:39s/km avg pace & 166 avg bpm.

Splits breakdown:

L1: 5mins @ 04m:22s/km avg pace and 162 avg bpm
R1: 3mins @ 05m:11s/km avg pace and 164 avg bpm

L2: 5mins @ 04m:24s/km avg pace and 169 avg bpm
R2: 3mins @ 05m:18s/km avg pace and 165 avg bpm

L3: 5mins @ 04m:21s/km avg pace and 172 avg bpm
R3: 3mins @ 05m:11s/km avg pace and 164 avg bpm


Regarding next Saturday, I will be out of town, heading on road trip.
I'll be able to do a 5-10km trail run.