02-11-2020, 07:58 PM
Thanks TheEd, it's good to be back!
Here's the past few sessions including 4k time trial today...
29 Oct
10.80km in 52:54
4:54/km
AV HR 151
31 Oct
11.02km in 54:22
4:56/km
AV HR 155
2 Nov
4k time trial
3km WU and CD easy pace (5:00-5:05/km)
Km / time / Av HR
1 / 4:14 / 166
2 / 4:16 / 173
3 / 4:13 / 175
4 / 4:05 / 178
Total time: 16:48
Felt pretty good for the first race-pace run since June. Obviously on a different course but pretty flat, only issue was the strong wind. Quite a hard effort but I reckon I could have squeezed another km in at 4:15 pace if it was a race scenario. In June I ran 5k in 19:58 so looks like I've lost about 10-15 seconds per km of my 5k pace but I think that will be recoverable by the new year hopefully, then onwards!
I'll be starting a new cycle in the next few days, with 1000s at 4:15/km and 2000s at 4:25/km. The first cycle I'm going to keep it easy and probably start with 4x2000s and 5x1000s.
Cheers
Here's the past few sessions including 4k time trial today...
29 Oct
10.80km in 52:54
4:54/km
AV HR 151
31 Oct
11.02km in 54:22
4:56/km
AV HR 155
2 Nov
4k time trial
3km WU and CD easy pace (5:00-5:05/km)
Km / time / Av HR
1 / 4:14 / 166
2 / 4:16 / 173
3 / 4:13 / 175
4 / 4:05 / 178
Total time: 16:48
Felt pretty good for the first race-pace run since June. Obviously on a different course but pretty flat, only issue was the strong wind. Quite a hard effort but I reckon I could have squeezed another km in at 4:15 pace if it was a race scenario. In June I ran 5k in 19:58 so looks like I've lost about 10-15 seconds per km of my 5k pace but I think that will be recoverable by the new year hopefully, then onwards!
I'll be starting a new cycle in the next few days, with 1000s at 4:15/km and 2000s at 4:25/km. The first cycle I'm going to keep it easy and probably start with 4x2000s and 5x1000s.
Cheers