28-06-2011, 04:20 PM
Hi TheEd,
I hope you're well. I had a gentle 30 min run on Wednesday and ~48 minutes on Thursday a little longer and slightly quicker than I intended(running with friends).
On Saturday I ran for an hour as recommended with the last 15 minutes faster. My target pace for the last 15 was 4:15/k but I found it very hard work to maintain. While I managed it, it felt at least as hard as the 1K intervals.
Sunday was occupied with family commitments, so was a rest day and yesterday was 30 min easy. Today's session was the 400m intervals, I started out a little fast, but the whole session felt easy, although I was starting to fatigue a little towards the end.
Time Avg HR Max HR Rest
00:01:22 160 166 128
00:01:22 156 166 129
00:01:25 156 167 128
00:01:25 154 165 126
00:01:27 156 168 133
00:01:24 158 167 136
00:01:27 157 167 137
00:01:26 156 167 135
00:01:26 159 170 143
00:01:23 162 170
During this session I concentrated on keeping my cadence up which has been dropping off recently. This appears to have made a positive impact on the ease of the session.
In addition to the planned race on 7th July, I have a club handicap race (5 miles) that I would like to take part in on Sunday 3rd. How should I approach the training over the next few days?
Thanks for all your help and feedback...
I hope you're well. I had a gentle 30 min run on Wednesday and ~48 minutes on Thursday a little longer and slightly quicker than I intended(running with friends).
On Saturday I ran for an hour as recommended with the last 15 minutes faster. My target pace for the last 15 was 4:15/k but I found it very hard work to maintain. While I managed it, it felt at least as hard as the 1K intervals.
Sunday was occupied with family commitments, so was a rest day and yesterday was 30 min easy. Today's session was the 400m intervals, I started out a little fast, but the whole session felt easy, although I was starting to fatigue a little towards the end.
Time Avg HR Max HR Rest
00:01:22 160 166 128
00:01:22 156 166 129
00:01:25 156 167 128
00:01:25 154 165 126
00:01:27 156 168 133
00:01:24 158 167 136
00:01:27 157 167 137
00:01:26 156 167 135
00:01:26 159 170 143
00:01:23 162 170
During this session I concentrated on keeping my cadence up which has been dropping off recently. This appears to have made a positive impact on the ease of the session.
In addition to the planned race on 7th July, I have a club handicap race (5 miles) that I would like to take part in on Sunday 3rd. How should I approach the training over the next few days?
Thanks for all your help and feedback...