07-02-2020, 09:30 PM
Hi TheEd
There is another new person / thread in the 10k forum today in case you haven't received an email!
Here's the latest from me:
6 Feb
8km easy in 41:53
5:13/km
Av HR 135
HR stayed the lowest I can remember and the natural easy pace has quickened slightly. Hopefully a good sign. Felt very easy indeed.
7 Feb - 5 x 2km
Engaged beast mode and went for the 5x2km for the first time. Quite warm and sunny here so set off at a slightly slower pace that last cycle. I'm pleased with the way the session went / felt. It was hard, but not agonising and I was able to maintain the pace and then up it a bit for the last interval. Probably the most consistent 2km session I've done on the program so far. According to Strava, my "grade adjusted pace" was 4:19, 4:20, 4:20, 4:20, 4:13 for each of the intervals, which accounts for a slight hill on one side of the lap, which is approx 0.65km around, meaning each of the intervals is not quite the same, but it seems my judged exertion is getting quite consistent. I always post up the data from my Tomtom by the way, rather than Strava, for some reason they always seem to disagree with each other by a second either way, how that is possible I have no idea!! Anyway, here's the stats, what can you tell me?
1km easy WU and CD.
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 9:03 / 4:30 / 156 / 161 / 116
2 / 9:04 / 4:31 / 158 / 166 / 124
3 / 9:07 / 4:32 / 160 / 167 / 131
4 / 9:01 / 4:29 / 162 / 171 / 135
5 / 8:49 / 4:23 / 164 / 175 / 135
Av pace during intervals: 4:29/km
Previous 4x2k session from 17 Jan:
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:51 / 4:24 / 158 / 164 / 123
2 / 8:56 / 4:27 / 159 / 169 / 130
3 / 8:58 / 4:28 / 164 / 172 / 139
4 / 9:02 / 4:30 / 166 / 177 / 135
Av pace during intervals: 4:27/km
Feet up tomorrow and then long run on Sunday, will post after that.
cheers
There is another new person / thread in the 10k forum today in case you haven't received an email!
Here's the latest from me:
6 Feb
8km easy in 41:53
5:13/km
Av HR 135
HR stayed the lowest I can remember and the natural easy pace has quickened slightly. Hopefully a good sign. Felt very easy indeed.
7 Feb - 5 x 2km
Engaged beast mode and went for the 5x2km for the first time. Quite warm and sunny here so set off at a slightly slower pace that last cycle. I'm pleased with the way the session went / felt. It was hard, but not agonising and I was able to maintain the pace and then up it a bit for the last interval. Probably the most consistent 2km session I've done on the program so far. According to Strava, my "grade adjusted pace" was 4:19, 4:20, 4:20, 4:20, 4:13 for each of the intervals, which accounts for a slight hill on one side of the lap, which is approx 0.65km around, meaning each of the intervals is not quite the same, but it seems my judged exertion is getting quite consistent. I always post up the data from my Tomtom by the way, rather than Strava, for some reason they always seem to disagree with each other by a second either way, how that is possible I have no idea!! Anyway, here's the stats, what can you tell me?
1km easy WU and CD.
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 9:03 / 4:30 / 156 / 161 / 116
2 / 9:04 / 4:31 / 158 / 166 / 124
3 / 9:07 / 4:32 / 160 / 167 / 131
4 / 9:01 / 4:29 / 162 / 171 / 135
5 / 8:49 / 4:23 / 164 / 175 / 135
Av pace during intervals: 4:29/km
Previous 4x2k session from 17 Jan:
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:51 / 4:24 / 158 / 164 / 123
2 / 8:56 / 4:27 / 159 / 169 / 130
3 / 8:58 / 4:28 / 164 / 172 / 139
4 / 9:02 / 4:30 / 166 / 177 / 135
Av pace during intervals: 4:27/km
Feet up tomorrow and then long run on Sunday, will post after that.
cheers