04-07-2019, 09:30 PM
Hi The Ed
That explanation makes sense - many thanks.
I am certain I wouldn't be able to maintain 4:20-4:30/km for 10k here (i.e. at altitude) but I hope and expect I will at sea level. I'll up the paces as you said for the next cycle for the extra confidence boost.
I did the time trial today, here's the update from the last few days:
Day 16
Feeling slightly tired so had a day off.
Day 17
Feeling good. 7.48km in 39:53 @ 5:20/km.
Av HR 141.
Day 18
Rested.
Day 19
Went to the nice park for a stress-free 4km time trial! 2.5km warm up and 3.5km warm down. Was aiming for 4:30/km.
km / pace / Av HR
1 / 4:28 / 147
2 / 4:26 / 164
3 / 4:28 / 165
4 / 4:26 / 165
Total time: 17:52 (4:28/km).
For comparison, the last 4km time trial I did on 29 April was in 18:53 (4:43/km).
Few days of easy runs now and I'll start the cycle again.
cheers
That explanation makes sense - many thanks.
I am certain I wouldn't be able to maintain 4:20-4:30/km for 10k here (i.e. at altitude) but I hope and expect I will at sea level. I'll up the paces as you said for the next cycle for the extra confidence boost.
I did the time trial today, here's the update from the last few days:
Day 16
Feeling slightly tired so had a day off.
Day 17
Feeling good. 7.48km in 39:53 @ 5:20/km.
Av HR 141.
Day 18
Rested.
Day 19
Went to the nice park for a stress-free 4km time trial! 2.5km warm up and 3.5km warm down. Was aiming for 4:30/km.
km / pace / Av HR
1 / 4:28 / 147
2 / 4:26 / 164
3 / 4:28 / 165
4 / 4:26 / 165
Total time: 17:52 (4:28/km).
For comparison, the last 4km time trial I did on 29 April was in 18:53 (4:43/km).
Few days of easy runs now and I'll start the cycle again.
cheers