Going for sub 45

[TheEd]

development moving in the right direction, be careful no to disrupt the good work done

looking good

TheEd

[Stef4n]

Here's an update of the last few days:

Sunday
Long run (with a group)
Time: 1:49:39
Distance: 17.93
Av. Pace: 6.07
AHR: 150 BPM

Monday
Rest

Tuesday
Easy 30 min
Time: 31:47
Distance: 5.00
Av. Pace: 6.21
AHR: 143 BPM

The sunday run was quite taxing on the body, so I took a day off yesterday.
Today's run felt really good. Didn't check my watch again untill I was home.

What would be the plan for the 2k session on thursday? A faster 3x2k or a 4x2k?


Cheers,
Stefan


PS: The development is really giving me a good feeling. Enjoying the running more and more, even though it's getting colder

[TheEd]

Hi Stef4n

move it up to 4 x 2k at the same pace

for now

TheEd

[Stef4n]

Well, great session today Had some gps problems on the first 2k, so I thought I was running too slowly. The result was that I was racing to get the pace down to 4.30 (at home I got to the conclusion that I ran 160m too far:mad. During the second one I ran towards a road with 100m-markings, and I used this for my last 2 instead of the gps. My garmin gives 1.92 for the 3rd and 1.95 for the last one. Probably the 2nd one was a bit faster than given as well.

Anyway, in the future I'm using the markings instead of the gps. :tourist:

Stefan


Cycle 4
4x2k R:90
Total distance: 8.98
Total Time: 49:17
AHR: 173
MaxHR: 195


Number | Pace | Avg HR | Max HR (Last time pace/AHR)
1 (2160m)| 4.15 | 174 | 187 (4.28/174)
Rest: HR down to 128
2 | 4.31 | 181 | 190 (4.30/185)
R: 143
3 | 4.27 | 185 | 191 (4.32/191)
R:139
4 | 4.19 | 188 | 195
R:141

[TheEd]

would be great to measure out a course that you can use for your 2k and 1k sessions or when you start getting closer to 4 minutes per k that you find a 400m track to do the sessions on

moving on forward

TheEd

[Stef4n]

I have been looking into that before, but the nearest track is quite far, and I don't think it's free to use (only club members). I think the road markings are a good alternative though. At least I'll know I run the same distance every time. Not to mention they start about 100m from where I live

As for the 400m sessions to come (in the sub 40 program), I could do them on grass instead. The road with the markings is actually a long straight road in a park with grass next to it.


Stefan

[Stef4n]

Long run felt good this saturday.

What do you recommend for the 1k session tomorrow?

Stefan

Long run
Time: 1:47:32
Distance: 15.67
Av. Pace: 6.54
AHR: 143 BPM

[TheEd]

you can consider doing 4.20 to 4.25 per k to see how things work out

enjoy

TheEd

[Stef4n]

I managed them a little bit faster than 4.20 Even had something extra left for the last oneurf:

Stefan


Cycle 4
6x1k, R:60
Total distance: 7.57
Total Time: 41:40
AHR: 172
MaxHR: 196

Number | Pace | Avg HR | Max HR (Last time pace/AHR)
1 | 4:06 | 175 | 183 (4.21@167)
Rest: HR down to 137
2 | 4:07 | 178 | 187 (4.19@176)
R: 133
3 | 4:03 | 181 | 191 (4.19@181)
R:141
4 | 4:04 | 183 | 192 (4.21@187)
R:151
5 | 4.03 | 185 | 194 (4.00@191)
R:152
6 | 3.48 | 190 | 196
R:150

[TheEd]

good session Stefan .. this will certainly give you confidence

the next cycle it is time to move on to 5 x 2k session

I am hoping the 1k route is accurate because this is encouraging

nice

:jive:

TheEd