Hi TheEd
Yes - I'm feeling back on form now thanks!
Ideally I would like to get back as you say, so that Days 5, 12 and race day fall on Sundays. Fortunately at the moment I have plenty of spare time, so unless I have an actual race on the cycle it doesn't matter too much. How should it work between cycles, if the race is on Sunday followed by 3 easy runs Mon-weds, the next cycle would then start on a Thursday? Or should you rest until the following Tuesday? thanks.
I ended up doing two "day 2"s this cycle, as I didn't have time to run yesterday until it was dark, so just did another 30 mins easy. Where I currently live, it's a bit dangerous to do anything fast after dark, due to poor lighting and uneven paths etc.
Day 2
30 mins easy @ 5:43/km
Av HR 142
Day 2a
Waking HR 54
30 mins easy @ 5:21/km
Av HR 139
Day 3
Waking HR 48
Added the 4th interval to the 4x2km for the first time. Didn't look at watch at all this time to try and get pacing correct. Aim was to start at 4:47-4:50/km and first interval was bang on at 4:47/km. Interval 2 was also good at 4:45/km. I felt as though I was maintaining the same pace pretty much for intervals 3 and 4 but these were 4:38/km and 4:48/km respectively. To be fair it was a bit hard to judge as there was a blustery headwind along one side of the lap. Overall I'm pretty pleased as I was able to do the harder 4x2 session and still upped the average pace slightly over the 3x2 last time. All good learning and I'll continue to focus on getting the pacing consistent in the 5 (or 6?!) x 1km.
Interval / time / av HR / max HR / min HR after rest
1 / 9:36 / 154 / 160 / 114
2 / 9:33 / 158 / 170 / 124 (I think the max HR was incorrect on this interval - should be 167).
3 / 9:19 / 162 / 170 / 129
4 / 9:39 / 165 / 173 / 130
Av pace during intervals: 4:45/km
3x2km last session below for comparison:
Interval / time / av HR / max HR / min HR after rest
1 / 9:36 / 154 / 160 / 116
2 / 9:39 / 156 / 164 / 121
3 / 9:35 / 160 / 167 / 118
Av pace during intervals: 4:47/km
Yes - I'm feeling back on form now thanks!
Ideally I would like to get back as you say, so that Days 5, 12 and race day fall on Sundays. Fortunately at the moment I have plenty of spare time, so unless I have an actual race on the cycle it doesn't matter too much. How should it work between cycles, if the race is on Sunday followed by 3 easy runs Mon-weds, the next cycle would then start on a Thursday? Or should you rest until the following Tuesday? thanks.
I ended up doing two "day 2"s this cycle, as I didn't have time to run yesterday until it was dark, so just did another 30 mins easy. Where I currently live, it's a bit dangerous to do anything fast after dark, due to poor lighting and uneven paths etc.
Day 2
30 mins easy @ 5:43/km
Av HR 142
Day 2a
Waking HR 54
30 mins easy @ 5:21/km
Av HR 139
Day 3
Waking HR 48
Added the 4th interval to the 4x2km for the first time. Didn't look at watch at all this time to try and get pacing correct. Aim was to start at 4:47-4:50/km and first interval was bang on at 4:47/km. Interval 2 was also good at 4:45/km. I felt as though I was maintaining the same pace pretty much for intervals 3 and 4 but these were 4:38/km and 4:48/km respectively. To be fair it was a bit hard to judge as there was a blustery headwind along one side of the lap. Overall I'm pretty pleased as I was able to do the harder 4x2 session and still upped the average pace slightly over the 3x2 last time. All good learning and I'll continue to focus on getting the pacing consistent in the 5 (or 6?!) x 1km.
Interval / time / av HR / max HR / min HR after rest
1 / 9:36 / 154 / 160 / 114
2 / 9:33 / 158 / 170 / 124 (I think the max HR was incorrect on this interval - should be 167).
3 / 9:19 / 162 / 170 / 129
4 / 9:39 / 165 / 173 / 130
Av pace during intervals: 4:45/km
3x2km last session below for comparison:
Interval / time / av HR / max HR / min HR after rest
1 / 9:36 / 154 / 160 / 116
2 / 9:39 / 156 / 164 / 121
3 / 9:35 / 160 / 167 / 118
Av pace during intervals: 4:47/km