24-10-2019, 08:31 PM
Hi TheEd
Latest update below. About halfway through the second 3 week build up cycle now.
20 Oct
Rest day
21 Oct - 1 hour easy
11.73km in 1:00:04
5:06/km
Av HR 146
Felt pretty good.
22 Oct - 1 hour easy with last 15 mins at 65%
8.39km in 44:20 (5:17/km) Av HR 139
then:
3.1km in 15:00 (4:51/km) Av HR 152
Got caught in very heavy rain but still feeling good!
23 Oct - 1 hour easy
11.37km in 1:00:23
5:18/km
Av HR 146
Massive rainstorm again. Feeling slightly heavy but not too bad.
24 Oct - 5 x 8 mins
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.76km / 4:32 / 155 / 160 / 142
2 / 1.71km / 4:40 / 157 / 166 / 145
3 / 1.68km / 4:44 / 158 / 165 / 145
4 / 1.70km / 4:42 / 159 / 164 / 142
5 / 1.71km / 4:40 / 158 / 170 / 147
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Quite pleased with this session. Went out slightly too eagerly on the first rep, but pretty consistent after that. The higher max heart rate on the last rep was only because I couldn't resist a quick sprint finish. Probably slight over 75% effort if I'm honest on the intervals, but a bit under 10k pace. Interestingly, Strava tells me the run included 10k in 48:09 which is 50 seconds quicker than my 10k race here in May, so my speed at altitude has definitely improved even though I'm not fully re-acclimatised. Promising signs (hopefully!) and looking forward to doing the 4k time trial in just over a week.
cheers
Latest update below. About halfway through the second 3 week build up cycle now.
20 Oct
Rest day
21 Oct - 1 hour easy
11.73km in 1:00:04
5:06/km
Av HR 146
Felt pretty good.
22 Oct - 1 hour easy with last 15 mins at 65%
8.39km in 44:20 (5:17/km) Av HR 139
then:
3.1km in 15:00 (4:51/km) Av HR 152
Got caught in very heavy rain but still feeling good!
23 Oct - 1 hour easy
11.37km in 1:00:23
5:18/km
Av HR 146
Massive rainstorm again. Feeling slightly heavy but not too bad.
24 Oct - 5 x 8 mins
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.76km / 4:32 / 155 / 160 / 142
2 / 1.71km / 4:40 / 157 / 166 / 145
3 / 1.68km / 4:44 / 158 / 165 / 145
4 / 1.70km / 4:42 / 159 / 164 / 142
5 / 1.71km / 4:40 / 158 / 170 / 147
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Quite pleased with this session. Went out slightly too eagerly on the first rep, but pretty consistent after that. The higher max heart rate on the last rep was only because I couldn't resist a quick sprint finish. Probably slight over 75% effort if I'm honest on the intervals, but a bit under 10k pace. Interestingly, Strava tells me the run included 10k in 48:09 which is 50 seconds quicker than my 10k race here in May, so my speed at altitude has definitely improved even though I'm not fully re-acclimatised. Promising signs (hopefully!) and looking forward to doing the 4k time trial in just over a week.
cheers