30-06-2015, 09:33 PM
my knee is still not right but it seems good enough to run every other day. I rekon another 2 months before its fully ok. So I've been running every other day for the past 4 weeks & today did a 5k TT.
First time on a track:
LAP TIME MAX HR
1 3:50 168
2 3:48 173
3 3:49 177
4 3:45 183
5 3:46 187
I think my max HR is 200 (195 is the most I've seen on a run, which was the first one back after this 4 month layoff).
I was happy with this run as its my first sub 19:00 5k, which I wasn't expecting. I thought a sub 20 might just be on. Maybe running on the track is easier than the road?
So I rekon this means:
5 * 2km @ 4:00
6 * 1km @ 3:50
10*400m @ 3:40
6*1k @ 3:50 is only slightly slower than I was doing the 1ks (and I was using a 90 second rest not 60 second) when I did my sub 40 & I feel a bit off that so will be interesting to see if I can sustain 3:50.
I assume the rest on the intervals is a jogging rest (between 6:00 to 7:00) rather than a stop & do nothing rest?
Given my knee is still recovering & I only have 4 months running experience in total behind me my plan is to do the quality sessions as a priority from the plan. Where the easier sessions can be fit in around the every other day policy I will do them. I will only run a max of 12k even for the long run till my knee sorts itself properly.
What do you think?
First time on a track:
LAP TIME MAX HR
1 3:50 168
2 3:48 173
3 3:49 177
4 3:45 183
5 3:46 187
I think my max HR is 200 (195 is the most I've seen on a run, which was the first one back after this 4 month layoff).
I was happy with this run as its my first sub 19:00 5k, which I wasn't expecting. I thought a sub 20 might just be on. Maybe running on the track is easier than the road?
So I rekon this means:
5 * 2km @ 4:00
6 * 1km @ 3:50
10*400m @ 3:40
6*1k @ 3:50 is only slightly slower than I was doing the 1ks (and I was using a 90 second rest not 60 second) when I did my sub 40 & I feel a bit off that so will be interesting to see if I can sustain 3:50.
I assume the rest on the intervals is a jogging rest (between 6:00 to 7:00) rather than a stop & do nothing rest?
Given my knee is still recovering & I only have 4 months running experience in total behind me my plan is to do the quality sessions as a priority from the plan. Where the easier sessions can be fit in around the every other day policy I will do them. I will only run a max of 12k even for the long run till my knee sorts itself properly.
What do you think?