30 Dec
6k easy @ 5:24/km pace
Av HR 138
Elev gain 87m
31 Dec
4k time trial. Was planning on 5km but it was pretty warm, and with the hills as well I was very uncomfortable by 4k so decided to stop there! Quite pleased as it was 32 seconds faster than the 4k time trial I did just over a week ago, and 58 seconds quicker than the one in November. Difficult to compare really though, the lower altitude definitely helped whereas the heats and hills definitely didn't! Quite pleased with the pace consistency. Interestingly, Strava says that my grade-adjusted average pace was 3:50/km so I'm feeling positive about some PBs falling when I'm finally back at sea level.
km / pace / Av HR
1 / 4:09 / 151
2 / 4:11 / 163
3 / 4:11 / 170
4 / 4:12 / 174
Total time: 16:47 (4:11/km). Altitude 1,200m. Elev gain 58m.
Previous 4k time trial on 22/12/19:
km / pace / Av HR
1 / 4:18 / 157
2 / 4:16 / 163
3 / 4:20 / 169
4 / 4:20 / 171
Total time: 17:19 (4:19/km). Altitude 2,600m. Elev gain 1m.
P.S just checked back at the last time I did a fast run in this location on the same tracks - back in late February just before I started the program, I did a 5k as fast as I could and went through 4k in 19:30 - so a better comparison. I think knocking 40 seconds PER KM off a 4k time trail ain't bad and is further evidence (not that we needed any!) that the program really is working
Cheers for all your help so far TheEd, wishing you a happy & speedy New year. Looking forward to what 2020 has to bring.
Best,
MarkCo
6k easy @ 5:24/km pace
Av HR 138
Elev gain 87m
31 Dec
4k time trial. Was planning on 5km but it was pretty warm, and with the hills as well I was very uncomfortable by 4k so decided to stop there! Quite pleased as it was 32 seconds faster than the 4k time trial I did just over a week ago, and 58 seconds quicker than the one in November. Difficult to compare really though, the lower altitude definitely helped whereas the heats and hills definitely didn't! Quite pleased with the pace consistency. Interestingly, Strava says that my grade-adjusted average pace was 3:50/km so I'm feeling positive about some PBs falling when I'm finally back at sea level.
km / pace / Av HR
1 / 4:09 / 151
2 / 4:11 / 163
3 / 4:11 / 170
4 / 4:12 / 174
Total time: 16:47 (4:11/km). Altitude 1,200m. Elev gain 58m.
Previous 4k time trial on 22/12/19:
km / pace / Av HR
1 / 4:18 / 157
2 / 4:16 / 163
3 / 4:20 / 169
4 / 4:20 / 171
Total time: 17:19 (4:19/km). Altitude 2,600m. Elev gain 1m.
P.S just checked back at the last time I did a fast run in this location on the same tracks - back in late February just before I started the program, I did a 5k as fast as I could and went through 4k in 19:30 - so a better comparison. I think knocking 40 seconds PER KM off a 4k time trail ain't bad and is further evidence (not that we needed any!) that the program really is working
Cheers for all your help so far TheEd, wishing you a happy & speedy New year. Looking forward to what 2020 has to bring.
Best,
MarkCo