Hi TheEd
Yes, definitely expecting to feel it for the first 2k session! I noticed even the 5x8 min and "work the hills" session on the build up felt a bit tough. I think it's partly down to not running above easy pace for a few weeks, the hotter climate here and the hilly route I have to follow here. Probably also went above the 75% perceived effort at times but will try to refine this next time.
Just wondering whether to go through another 3 week loop on the build-up, or start again on the 10k programme when the first 3 week build up comes to an end. I will be going back to 2,600m in around 2 weeks so will probably need an easier week or two when I first get there to reacclimatise.
I didn't do the race yesterday by the way - ended up going to a bbq instead, but still got the training in. Got some funny looks when I said halfway through I was popping out for a 75 minute run
Here's the last few days...
Day 10
11.32km in 1:00:04
5:18/km
Av HR 143
Day 11
(5 x 8 mins)
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.68km / 4:45 / 148 / 154 / 138
2 / 1.69km / 4:43 / 153 / 160 / 139
3 / 1.64km / 4:51 / 156 / 161 / 147
4 / 1.60km / 4:58 / 158 / 168 / 147
5 / 1.60km / 4:59 / 156 / 161 / 146
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Difficult to compare intervals due to hilly course and sun coming in and out! Probably went out too fast looking at HR data.
Day 12
(Work the hills)
9.07km in 46:06
5:04/km
Av HR 151
Ran all hilly parts of the lap twice each time, at a higher pace. Found this session tiring as very sunny and hot.
Day 13
14.21km in 1:15:38
5:19/km
Av HR 141
Ran in different area, quite a bit cooler and felt much easier.
cheers
Yes, definitely expecting to feel it for the first 2k session! I noticed even the 5x8 min and "work the hills" session on the build up felt a bit tough. I think it's partly down to not running above easy pace for a few weeks, the hotter climate here and the hilly route I have to follow here. Probably also went above the 75% perceived effort at times but will try to refine this next time.
Just wondering whether to go through another 3 week loop on the build-up, or start again on the 10k programme when the first 3 week build up comes to an end. I will be going back to 2,600m in around 2 weeks so will probably need an easier week or two when I first get there to reacclimatise.
I didn't do the race yesterday by the way - ended up going to a bbq instead, but still got the training in. Got some funny looks when I said halfway through I was popping out for a 75 minute run
Here's the last few days...
Day 10
11.32km in 1:00:04
5:18/km
Av HR 143
Day 11
(5 x 8 mins)
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.68km / 4:45 / 148 / 154 / 138
2 / 1.69km / 4:43 / 153 / 160 / 139
3 / 1.64km / 4:51 / 156 / 161 / 147
4 / 1.60km / 4:58 / 158 / 168 / 147
5 / 1.60km / 4:59 / 156 / 161 / 146
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Difficult to compare intervals due to hilly course and sun coming in and out! Probably went out too fast looking at HR data.
Day 12
(Work the hills)
9.07km in 46:06
5:04/km
Av HR 151
Ran all hilly parts of the lap twice each time, at a higher pace. Found this session tiring as very sunny and hot.
Day 13
14.21km in 1:15:38
5:19/km
Av HR 141
Ran in different area, quite a bit cooler and felt much easier.
cheers