Good day coach,
I did a 4k TT on Saturday 1.08.2020
Time per k | avg heart rate | Max pulse | Cadence (Rounds Per Min)
4:51.2 | 144 | 159 |86
4:44.2 | 152 | 159 |87
4:40.8 | 156 | 164 |87
4:28.8 | 163 | 173 |88
Time : 18:45
Avg Pace=4'41
Avg Pulse=154
The quality of this run for me is the best so far compared to all of my 4k TT, the run was quite smooth and easy to increase the pace. I wanted to do a 5k TT to score a PB but I refrained to follow our practice of 4K TT.
This Time trial was done in my in laws place when I went back with my family for the long weekend holidays. The Track is flatter plus the average temperature in my in laws place is 1-2 degrees lower. I suspect his might have influenced the results.
Overall I'm very happy and surprised to see a huge drop in the average pulse. I guess what i did for the past 5 weeks is working but I don't know what exactly it is... lol...
Previous Time Trial on 20.6.2020
4:43.8 | 155 | 167 |87
4:46.7 | 165 | 170 |88
4:49.6 | 168 | 180 |86
4:39.7 | 174 | 194 |85
Time : 19:00
Avg Pace=4'45
Avg Pulse=166
good day coach...
Actually I did go through some workout i did before the 4k TT on 1.8.20
Tues 28/7
3 X 5 mins fast+ 60" recovery jog
Pace | pulse | max Pulse | Distance
4:34 | 152 | 160 |1.09 k
4:37 | 155 | 167 |1.08 k
4:30 | 162 | 173 |1.11 k
Avg Pace=4'33
Avg Pulse=159
Thurs
6X1 min fast +60" recovery
Pace | pulse | max Pulse | Dist
4:32 | 143 | 159 |220 m
4:07 | 145 | 152 |242 m
4:21 | 146 | 156 |229 m
3:58 | 150 | 162 |252 m
4:10 | 151 | 161 |240 m
3:52 | 155 | 164 |258 m
Avg Pace=4'09
Avg Pulse=154
Another thing i guess which contributed might be is that I increased my pace@avg pulse for my easy runs. I'm trying to average about 143-150 for the last 10-15 mins of my runs. I have a feeling i might have gone to easy on my easy runs with the pulse going less than 140 bpm. My resting pulse has also gone down to around 45 bpm.
I did a 4k TT on Saturday 1.08.2020
Time per k | avg heart rate | Max pulse | Cadence (Rounds Per Min)
4:51.2 | 144 | 159 |86
4:44.2 | 152 | 159 |87
4:40.8 | 156 | 164 |87
4:28.8 | 163 | 173 |88
Time : 18:45
Avg Pace=4'41
Avg Pulse=154
The quality of this run for me is the best so far compared to all of my 4k TT, the run was quite smooth and easy to increase the pace. I wanted to do a 5k TT to score a PB but I refrained to follow our practice of 4K TT.
This Time trial was done in my in laws place when I went back with my family for the long weekend holidays. The Track is flatter plus the average temperature in my in laws place is 1-2 degrees lower. I suspect his might have influenced the results.
Overall I'm very happy and surprised to see a huge drop in the average pulse. I guess what i did for the past 5 weeks is working but I don't know what exactly it is... lol...
Previous Time Trial on 20.6.2020
4:43.8 | 155 | 167 |87
4:46.7 | 165 | 170 |88
4:49.6 | 168 | 180 |86
4:39.7 | 174 | 194 |85
Time : 19:00
Avg Pace=4'45
Avg Pulse=166
good day coach...
Actually I did go through some workout i did before the 4k TT on 1.8.20
Tues 28/7
3 X 5 mins fast+ 60" recovery jog
Pace | pulse | max Pulse | Distance
4:34 | 152 | 160 |1.09 k
4:37 | 155 | 167 |1.08 k
4:30 | 162 | 173 |1.11 k
Avg Pace=4'33
Avg Pulse=159
Thurs
6X1 min fast +60" recovery
Pace | pulse | max Pulse | Dist
4:32 | 143 | 159 |220 m
4:07 | 145 | 152 |242 m
4:21 | 146 | 156 |229 m
3:58 | 150 | 162 |252 m
4:10 | 151 | 161 |240 m
3:52 | 155 | 164 |258 m
Avg Pace=4'09
Avg Pulse=154
Another thing i guess which contributed might be is that I increased my pace@avg pulse for my easy runs. I'm trying to average about 143-150 for the last 10-15 mins of my runs. I have a feeling i might have gone to easy on my easy runs with the pulse going less than 140 bpm. My resting pulse has also gone down to around 45 bpm.