Going for sub 45

[TheEd]

any advice? .. forget yesterday's session and concentrate on being positive

there is no other choice

onwards and forwards

TheEd

[Stef4n]

What session? :tonguepop:

This week:
30 min easy (Tuesday)
6.56 min/k @ 139 BPM

3x5min with 1 min easy (Thursday)
Number | Pace | Avg HR | Max HR
1 | 4:56 | 168 | 176
Easy 1 min: 6:55 | 166 | 174
2 | 4:55 | 178 | 185
Easy 1 min: 7:33 | 177 | 185
3 | 4:48 | 183 | 190
Easy 1 min: 7:03 | 180 | 189


The easy 30 min felt really good. Felt strong the whole run and had a higher pace then before.
Today was totally different. Pretty high HR throughout the session. At first I thought there was something wrong with my HRM, but I wasn't feeling too good either.

Tomorrow another 30 min easy, saturday rest and then the 16k on sunday.

Stefan

[Stef4n]

10 mile race complete! I planned on keeping pace around 6 min/k at least until 10k. After 10k I still felt good so I went a little faster for the last 6k.

Stats:
Total distance: 16.1k
Total time: 1:35:11
Avg pace: 5.55
Avg HR: 179
Max HR: 196

Number | Time | Avg HR
1 | 6.02 | 163
2 | 6.02 | 173
3 | 5.54 | 173
4 | 6.24 | 171
5 | 5.47 | 174
6 | 5.58 | 174
7 | 5.43 | 175
8 | 5.51 | 178
9 | 5.51 | 179
10 | 5.44 | 180
11 | 5.45 | 184
12 | 5.33 | 182
13 | 5.40 | 185
14 | 5.45 | 186
15 | 5.51 | 187
16 | 5.44 | 191


Now some recovery for the next few days and then starting a new cycle on thursday.

Stefan

[TheEd]

nice looking run and stats Stef4n

what 2k session pace do you have planned for Thursday?

nice going

TheEd

[Stef4n]

I was thinking of a pace between 4.50-4.55. Looking back at my 1k session last cycle, when I was running at this pace with ease, it should definetly be doable.

Your thoughts?


Stefan

[TheEd]

start at the slower pace and build up if possible

do note that this session is not meant to be too easy

good luck

TheEd

[Stef4n]

Would it be ok to do a 4x2k instead of 3x2k if I'm running 'easy'?

Cheers

Stefan

[TheEd]

stef4n, for now stick to the 3 and once you go through this cycle and achieve a decent result you can look to up things

rather come out of this feeling that you could of done more .. this in itself will boost your confidence

sometimes it takes a little longer but it will happen

enjoy the session

TheEd

[Stef4n]

2k session complete :great:
This time, I took a 2 min break instead of the 1.5 during the last 2k session. Felt great the whole run, only the last k of the final 2k was hard.
Now some rest tomorrow and the long run on saturday.

Stefan:p

Cycle 2
3x2k
Total distance: 7.91
Total Time: 46:13
AHR: 165
MaxHR: 199


Number | Pace | Avg HR | Max HR (Last time pace/AHR)
1 | 4.44 | 171 | 184 (5.02/171)
Rest: HR down to 116
2 | 4.31 | 182 | 193 (5.10/187)
R: 145
3 | 4.16 | 192 | 199 (5.09/194)
R:137

[TheEd]

Hi Stef4n, for the next 2k session we should look to have this done at 4.30 per k and with a Rest of 90 seconds

once you achieve that we are then sure to be moving in the right direction

your last 2k of 4.16 per k is promising

enjoy your weekend

TheEd