Hi TheEd
Thanks for the feedback, yes pleased with the 1k session in particular. The 5k paced also went well yesterday. I'm not yet sure whether I'm going to try the 400s this cycle... I'll probably err on the side of caution and do the 3x5min session but will see how I feel on the day.
27 May
Easy recovery 6.27k in 31:52
5:05/km
Av HR 140
29 May
10k easy in 49:58
4:59/km
Av HR 144
30 May
5k pace run. Was aiming for 4:15 pace increasing if possible for overall time under 21 mins, so turned out well. Felt good for kms 1-3.5, however the last 1.5kms did become a bit tough (not all out but probably 85-90%). I think partly due to the warm weather (went out at lunchtime) draining me a bit, but I also think my "speed stamina" is the factor that has suffered most from the lack of running during lockdown - as evident in the 2k session, but didn't show so much in the 1k session. Hopefully this will return with another cycle or two as I get more 2k sessions under my belt.
2k easy warm up and cool down.
km / pace / Av HR
1 / 4:12 / 151
2 / 4:10 / 163
3 / 4:07 / 167
4 / 4:09 / 169
5 / 4:05 / 170
Total time: 20:45 (4:09/km)
Previous 5k pace effort at altitude on 16 Feb:
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)
cheers
Thanks for the feedback, yes pleased with the 1k session in particular. The 5k paced also went well yesterday. I'm not yet sure whether I'm going to try the 400s this cycle... I'll probably err on the side of caution and do the 3x5min session but will see how I feel on the day.
27 May
Easy recovery 6.27k in 31:52
5:05/km
Av HR 140
29 May
10k easy in 49:58
4:59/km
Av HR 144
30 May
5k pace run. Was aiming for 4:15 pace increasing if possible for overall time under 21 mins, so turned out well. Felt good for kms 1-3.5, however the last 1.5kms did become a bit tough (not all out but probably 85-90%). I think partly due to the warm weather (went out at lunchtime) draining me a bit, but I also think my "speed stamina" is the factor that has suffered most from the lack of running during lockdown - as evident in the 2k session, but didn't show so much in the 1k session. Hopefully this will return with another cycle or two as I get more 2k sessions under my belt.
2k easy warm up and cool down.
km / pace / Av HR
1 / 4:12 / 151
2 / 4:10 / 163
3 / 4:07 / 167
4 / 4:09 / 169
5 / 4:05 / 170
Total time: 20:45 (4:09/km)
Previous 5k pace effort at altitude on 16 Feb:
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)
cheers