Hi TheEd
Yes actually - quite a few aches and pains, and felt very tired for a couple of days after the furniture removing, so had an extra rest day after the 6x1km.
13 Feb
Rested
14 Feb
11.46km easy in 1:00:02
5:14/km
Av HR 142
Had a very sharp pain in my quad that stopped me in my tracks just 10 seconds into the run, but managed to stretch it out and was OK once warmed up. Think it was just my leg complaining after the heavy lifting!
15 Feb
Rested
16 Feb
5k pace run. Was hoping to go a bit quicker than the last couple of cycles, as they were both about 10-15 seconds slower the cycle in November (22:39 - my best at this altitude until today!). Conditions were much nicer than for the 6x1km a few days back - cooler and mostly cloudy so far less draining. Decided to set off at 4:30/km pace and look to at least maintain that. Could 100% feel the benefit of the 5x2km session as although the pace was challenging, I was able to maintain it well and quite comfortably - difficult to explain but definitely feeling fitter and more efficient. Was able to squeeze the gas in the final 2km as well for a faster finish. Especially happy that not only did I go 50 seconds quicker than last cycle, the heart rates were lower, so a decent step up. I feel I could keep the pace of the initial 3km up for a full 10km and so I reckon a sub 45 min 10k here could now be possible. Looking for a race to test it but can't find any still!
Warm up 3km at 5:15/km and Cool down 3km at 5:21/km
km / pace / Av HR
1 / 4:30 / 150
2 / 4:25 / 162
3 / 4:27 / 162
4 / 4:21 / 164
5 / 4:15 / 166
Total time: 22:06 (4:25/km)
5k pace run from previous cycle on 26 Jan:
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)
cheers
Yes actually - quite a few aches and pains, and felt very tired for a couple of days after the furniture removing, so had an extra rest day after the 6x1km.
13 Feb
Rested
14 Feb
11.46km easy in 1:00:02
5:14/km
Av HR 142
Had a very sharp pain in my quad that stopped me in my tracks just 10 seconds into the run, but managed to stretch it out and was OK once warmed up. Think it was just my leg complaining after the heavy lifting!
15 Feb
Rested
16 Feb
5k pace run. Was hoping to go a bit quicker than the last couple of cycles, as they were both about 10-15 seconds slower the cycle in November (22:39 - my best at this altitude until today!). Conditions were much nicer than for the 6x1km a few days back - cooler and mostly cloudy so far less draining. Decided to set off at 4:30/km pace and look to at least maintain that. Could 100% feel the benefit of the 5x2km session as although the pace was challenging, I was able to maintain it well and quite comfortably - difficult to explain but definitely feeling fitter and more efficient. Was able to squeeze the gas in the final 2km as well for a faster finish. Especially happy that not only did I go 50 seconds quicker than last cycle, the heart rates were lower, so a decent step up. I feel I could keep the pace of the initial 3km up for a full 10km and so I reckon a sub 45 min 10k here could now be possible. Looking for a race to test it but can't find any still!
Warm up 3km at 5:15/km and Cool down 3km at 5:21/km
km / pace / Av HR
1 / 4:30 / 150
2 / 4:25 / 162
3 / 4:27 / 162
4 / 4:21 / 164
5 / 4:15 / 166
Total time: 22:06 (4:25/km)
5k pace run from previous cycle on 26 Jan:
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)
cheers