Going for sub 45

[Stef4n]

Enjoying the weekend worked out fine (ik heb van het weekend genoten) I took a rest saturday, and did some easy runs yesterday and today. Tomorrow it's time for the 6x1k. Any advice on the pace? I should be able to run it under 4.30/k I think.

Stefan

Day 1.6A
Rest

Day 1.6B
Easy 30 min

Day 1.7
Easy 30 min

[TheEd]

good stuff for the weekend

1k session 4.20 to 4.30 per k pace

enjoy

TheEd

[Stef4n]

Did the 6x1k today. I started out a bit too fast , so I slowed down a bit, but I still had some energy left for a good last k.
I think I'll give my legs some rest tomorrow.

Cheers

Stefan


Day 1.8
6x1k R:60s
Number | Time | Avg HR | Max HR
1 | 4:20 | 171 | 180
2 | 4:23 | 173 | 185
3 | 4:24 | 179 | 187
4 | 4:27 | 178 | 189
5 | 4:33 | 180 | 188
6 | 4:12 | 182 | 193

[TheEd]

nice going .. have you got any HR for the 60 seconds Rest?

go for a light 20 minutes walk if you can

active rest can be beneficial if your legs are up to it

and it conditions you for easier adaptation to the training cycles

Cheers

TheEd

[Stef4n]

Yeah, I do. Here's my heartrate at the end of each rest:

Rest 1: 128 BPM (Avg 152)
Rest 2: 133 BPM (Avg 161)
Rest 3: 138 BPM (Avg 162)
Rest 4: 144 BPM (Avg 166)
Rest 5: 146 BPM (Avg 168)
Minute after last k: 144 BPM (Avg 171)

Stefan

[TheEd]

thanks .. enjoy recovery

TheEd

[Stef4n]

I kept it easy the last 3 days, so I'm all ready for the 5k paced session tomorrow. What pace should I aim at?

Cheers,

Stefan


Day 1.9
Rest

Day 1.10
Easy 45 min

Day 1.11
Rest

[TheEd]

Hi Stefan, look to start off @ 4.30 per k pace

then when you get to the last km you can go faster

enjoy

TheEd

[Stef4n]

Hard session today, had trouble in maintaining the 4.30 pace. Last 2k required an AHR of 190+ :wow: I do feel good about my new PB on the 5k though, my previous best was 23:35, and today I ran 22:43 so it's quite an improvement.

Going for an easy run tomorrow I guess

Stefan

Day 1.12
5k paced
Distance: 5.00
Total Time: 22:43
AHR: 185
MaxHR: 196

Number | Time | Avg HR | Max HR
1 | 4:30 | 168 | 180
2 | 4:29 | 183 | 188
3 | 4:33 | 188 | 191
4 | 4:34 | 191 | 193
5 | 4:34 | 193 | 196

[TheEd]

makes sure to take things easy for a few days

a light walk Sunday and 30 minutes easy for Monday

then we can discuss what will come up for the week and further

nice going

TheEd