Thanks TheEd
Preparation seems to have gone well. I did the 6 X 1 minute session today and included in the run one lap of the race route for Sunday. It is very hilly with around 70 metres of elevation gain per lap, and there are 3 laps to complete the course so I'm not sure whether the PB will fall (I would be pretty confident that it would on a flat course!). Anyway, let's see what happens!
11 April
Rested
12 April
5k pace run
3k WU and 3k CD @ 4:50-5:04/km
km / pace / Av HR
1 / 4:12 / 153
2 / 4:05 / 164
3 / 3:59 / 167
4 / 3:59 / 169
5 / 3:55 / 169
Total time: 20:12 (4:02/km)
Looks good compared to my last 5k paced back on 25 Jan:
km / pace / Av HR
1 / 4:09 / 153
2 / 4:08 / 167
3 / 4:07 / 168
4 / 4:05 / 171
5 / 4:00 / 171
Total time: 20:33 (4:06/km)
13 April
12.66km in 1:00:02
Av pace 4:44/km
Av HR 142
14 April
No time to fit in a run so moved 3x5 min session to next day.
15 April
3 X 5 mins Fartlek
10.02km in 45:24
Pace of intervals 4:03, 3:58, 4:00.
Av HR 158, 163, 162.
16 April
6 X 1 min session
10.0km in 47:27
Av HR 147
Rest tomorrow and all set to go. Really looking forward to racing again even though I'm probably going to have nightmares about those hills!!
Will report back on Sunday.
Cheers
Preparation seems to have gone well. I did the 6 X 1 minute session today and included in the run one lap of the race route for Sunday. It is very hilly with around 70 metres of elevation gain per lap, and there are 3 laps to complete the course so I'm not sure whether the PB will fall (I would be pretty confident that it would on a flat course!). Anyway, let's see what happens!
11 April
Rested
12 April
5k pace run
3k WU and 3k CD @ 4:50-5:04/km
km / pace / Av HR
1 / 4:12 / 153
2 / 4:05 / 164
3 / 3:59 / 167
4 / 3:59 / 169
5 / 3:55 / 169
Total time: 20:12 (4:02/km)
Looks good compared to my last 5k paced back on 25 Jan:
km / pace / Av HR
1 / 4:09 / 153
2 / 4:08 / 167
3 / 4:07 / 168
4 / 4:05 / 171
5 / 4:00 / 171
Total time: 20:33 (4:06/km)
13 April
12.66km in 1:00:02
Av pace 4:44/km
Av HR 142
14 April
No time to fit in a run so moved 3x5 min session to next day.
15 April
3 X 5 mins Fartlek
10.02km in 45:24
Pace of intervals 4:03, 3:58, 4:00.
Av HR 158, 163, 162.
16 April
6 X 1 min session
10.0km in 47:27
Av HR 147
Rest tomorrow and all set to go. Really looking forward to racing again even though I'm probably going to have nightmares about those hills!!
Will report back on Sunday.
Cheers