Hi TheEd
Yes, fairly close (well, in the same city anyway!). I've been looking for 5 and 10k events across the whole city, even in other areas of the country that I will be visiting over Christmas / New Year, but there is nothing that fits in with my plans annoyingly! I'm expecting to be moving back to the UK permanently early next year though, so will be planning plenty of races once I know exact dates.
28 Nov
Rested.
29 Nov (1 hour easy)
11.17km in 1:00:06
5:22/km
Av HR 142.
Felt easier than for several weeks - lower HR and slightly quicker pace. Maybe the effect of the speed sessions, or possibly I'm finally completely free of the cold.
30 Nov (3 x 5 mins)
Felt pretty comfortable and more 'on form' than recent speed sessions. On the face of it, a slight improvement over the last 3x5 min session I did at altitude in June, however on closer inspection I ran the warm up, cool down and recoveries quite a bit quicker this time (average approx. 5:15/km, compared with average 5:45/km in June), so feels like a reasonable improvement and the pace is nice and consistent...
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.11km / 4:29 / 155 / 162 / 148
2 / 1.12km / 4:27 / 158 / 165 / 151
3 / 1.11km / 4:29 / 161 / 170 / 158 (I think the 170 is erroneous as it was a very short spike, looks to me should be 166/167).
Av pace during intervals: 4:28/km.
Last 3x5min session at altitude (on 30/06/19):
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.08km / 4:36 / 156 / 166 / 146
2 / 1.10km / 4:32 / 160 / 166 / 151
3 / 1.12km / 4:25 / 164 / 173 / 154
Av pace during intervals: 4:31/km.
Planning 60 mins easy tomorrow. Not 100% sure whether to do a time trial on race day yet... I might just do a couple of easy runs on Monday/Tuesday and then start a new cycle on Weds (fits better with the program so I can do long run on sunday).
cheers
Yes, fairly close (well, in the same city anyway!). I've been looking for 5 and 10k events across the whole city, even in other areas of the country that I will be visiting over Christmas / New Year, but there is nothing that fits in with my plans annoyingly! I'm expecting to be moving back to the UK permanently early next year though, so will be planning plenty of races once I know exact dates.
28 Nov
Rested.
29 Nov (1 hour easy)
11.17km in 1:00:06
5:22/km
Av HR 142.
Felt easier than for several weeks - lower HR and slightly quicker pace. Maybe the effect of the speed sessions, or possibly I'm finally completely free of the cold.
30 Nov (3 x 5 mins)
Felt pretty comfortable and more 'on form' than recent speed sessions. On the face of it, a slight improvement over the last 3x5 min session I did at altitude in June, however on closer inspection I ran the warm up, cool down and recoveries quite a bit quicker this time (average approx. 5:15/km, compared with average 5:45/km in June), so feels like a reasonable improvement and the pace is nice and consistent...
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.11km / 4:29 / 155 / 162 / 148
2 / 1.12km / 4:27 / 158 / 165 / 151
3 / 1.11km / 4:29 / 161 / 170 / 158 (I think the 170 is erroneous as it was a very short spike, looks to me should be 166/167).
Av pace during intervals: 4:28/km.
Last 3x5min session at altitude (on 30/06/19):
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.08km / 4:36 / 156 / 166 / 146
2 / 1.10km / 4:32 / 160 / 166 / 151
3 / 1.12km / 4:25 / 164 / 173 / 154
Av pace during intervals: 4:31/km.
Planning 60 mins easy tomorrow. Not 100% sure whether to do a time trial on race day yet... I might just do a couple of easy runs on Monday/Tuesday and then start a new cycle on Weds (fits better with the program so I can do long run on sunday).
cheers