30-01-2020, 12:00 AM
Hi TheEd
Thanks. I think I have slowly just about got over the cold but might be a bit 'run down' as I have a mouth ulcer which I tend to get when stressed or after a cold. I've still been running but trying to take it a little more easy so as to allow my body to catch up, and I've also had a couple of extra rest days.
23 Jan
Rested
24 Jan (1 hour easy)
12.01km in 1:07:41
5:37/km
Av HR 141
Nice and relaxed.
25 Jan
Rested
26 Jan (5k pace run)
Was still not feeling 100% but not bad enough to not run, so went ahead with the pace run keeping it feeling slightly easier than usual. Comparing with the previous same session in December it looks very similar but it definitely felt easier, apart from pushing a bit harder in the last 100m or so.
4km WU @ 5:32/km and 4k CD @ 5:33/km
km / pace / Av HR
1 / 4:37 / 146
2 / 4:37 / 164
3 / 4:37 / 165
4 / 4:35 / 169
5 / 4:24 / 170
Total time: 22:56 (4:35/km)
Previous 5k pace run on 15 Dec:
km / pace / Av HR
1 / 4:37 / 149
2 / 4:31 / 163
3 / 4:32 / 164
4 / 4:31 / 167
5 / 4:34 / 169
Total time: 22:52 (4:33/km)
27 Jan
Rested
28 Jan (1 hour easy)
12.52km in 1:08:01
5:25/km
Av HR 140
Nice and relaxed, felt very easy and 'light'.
29 Jan (3 x 5mins)
Bit disappointing to be slower than last cycle again, if only slightly, and for a slightly harder effort looking at the HR data. At least I managed to speed up for the last interval! I guess the cold has had an effect on me and the after-effects may still be lingering. My estimated VO2 max has slid back down to 54 having recovered previous lost ground to 57 a couple of weeks back. Plan now is to do a couple of easy shorter runs (40-50 mins) tomorrow and Friday. I don't think I'll do a hard effort at the weekend in place of a race, to aid further recovery hopefully. Any further suggestions welcome! cheers
3km WU @ 5:27/km and 3km CD @ 5:36/km
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.12km / 4:26 / 161 / 168 / 155
2 / 1.11km / 4:29 / 165 / 171 / 160
3 / 1.16km / 4:16 / 170 / 178 / 161
Av pace during intervals: 4:24/km.
Previous 3x5mins on 18 Dec:
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.14km / 4:21 / 160 / 164 / 154
2 / 1.13km / 4:24 / 164 / 170 / 157
3 / 1.14km / 4:21 / 168 / 174 / 160
Av pace during intervals: 4:22/km.
Thanks. I think I have slowly just about got over the cold but might be a bit 'run down' as I have a mouth ulcer which I tend to get when stressed or after a cold. I've still been running but trying to take it a little more easy so as to allow my body to catch up, and I've also had a couple of extra rest days.
23 Jan
Rested
24 Jan (1 hour easy)
12.01km in 1:07:41
5:37/km
Av HR 141
Nice and relaxed.
25 Jan
Rested
26 Jan (5k pace run)
Was still not feeling 100% but not bad enough to not run, so went ahead with the pace run keeping it feeling slightly easier than usual. Comparing with the previous same session in December it looks very similar but it definitely felt easier, apart from pushing a bit harder in the last 100m or so.
4km WU @ 5:32/km and 4k CD @ 5:33/km
km / pace / Av HR
1 / 4:37 / 146
2 / 4:37 / 164
3 / 4:37 / 165
4 / 4:35 / 169
5 / 4:24 / 170
Total time: 22:56 (4:35/km)
Previous 5k pace run on 15 Dec:
km / pace / Av HR
1 / 4:37 / 149
2 / 4:31 / 163
3 / 4:32 / 164
4 / 4:31 / 167
5 / 4:34 / 169
Total time: 22:52 (4:33/km)
27 Jan
Rested
28 Jan (1 hour easy)
12.52km in 1:08:01
5:25/km
Av HR 140
Nice and relaxed, felt very easy and 'light'.
29 Jan (3 x 5mins)
Bit disappointing to be slower than last cycle again, if only slightly, and for a slightly harder effort looking at the HR data. At least I managed to speed up for the last interval! I guess the cold has had an effect on me and the after-effects may still be lingering. My estimated VO2 max has slid back down to 54 having recovered previous lost ground to 57 a couple of weeks back. Plan now is to do a couple of easy shorter runs (40-50 mins) tomorrow and Friday. I don't think I'll do a hard effort at the weekend in place of a race, to aid further recovery hopefully. Any further suggestions welcome! cheers
3km WU @ 5:27/km and 3km CD @ 5:36/km
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.12km / 4:26 / 161 / 168 / 155
2 / 1.11km / 4:29 / 165 / 171 / 160
3 / 1.16km / 4:16 / 170 / 178 / 161
Av pace during intervals: 4:24/km.
Previous 3x5mins on 18 Dec:
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.14km / 4:21 / 160 / 164 / 154
2 / 1.13km / 4:24 / 164 / 170 / 157
3 / 1.14km / 4:21 / 168 / 174 / 160
Av pace during intervals: 4:22/km.