14-08-2019, 02:37 PM
12 Aug
12km easy in 1:00:58 (5:04/km)
Av HR 145
Hilly last few kms so felt slightly tired afterwards and decided to rest the following day.
14 Aug (today!)
3 x 5 min intervals. Was aiming for 4:25/km initially increasing to 4:15/km to get a feel for planned race pace on Sunday. Pace judgement was OK but did feel a bit heavy legged at times. HRs also low compared with last 3x5min session. Will see how I feel tomorrow and may rest if still feeling a little tired.
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.14km / 4:22 / 154 / 158 / 146
2 / 1.14km / 4:23 / 159 / 164 / 141
3 / 1.17km / 4:16 / 159 / 167 / 151
Av pace during intervals: 4:20/km.
Same session from a couple of weeks ago:
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.08km / 4:37 / 158 / 167 / 150
2 / 1.09km / 4:34 / 160 / 171 / 162 (steep uphill during recovery minute!)
3 / 1.15km / 4:19 / 171 / 178 / 160
Av pace during intervals: 4:30/km.
12km easy in 1:00:58 (5:04/km)
Av HR 145
Hilly last few kms so felt slightly tired afterwards and decided to rest the following day.
14 Aug (today!)
3 x 5 min intervals. Was aiming for 4:25/km initially increasing to 4:15/km to get a feel for planned race pace on Sunday. Pace judgement was OK but did feel a bit heavy legged at times. HRs also low compared with last 3x5min session. Will see how I feel tomorrow and may rest if still feeling a little tired.
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.14km / 4:22 / 154 / 158 / 146
2 / 1.14km / 4:23 / 159 / 164 / 141
3 / 1.17km / 4:16 / 159 / 167 / 151
Av pace during intervals: 4:20/km.
Same session from a couple of weeks ago:
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.08km / 4:37 / 158 / 167 / 150
2 / 1.09km / 4:34 / 160 / 171 / 162 (steep uphill during recovery minute!)
3 / 1.15km / 4:19 / 171 / 178 / 160
Av pace during intervals: 4:30/km.