Ok TheEd here's an update on the week that is just ending. This was the week after a tri (last Sunday) so it was easy mixed with a bit of work towards the end.
I read the pinned 5k forum thread between you and JR and tried to glean some insights from that + the sub 45 10k training program. So I did 6x1k on Saturday (yesterday) and was looking at doing a paced 5k (or 3k) next week.
- Mon: easy 1h recovery ride (with hindsight, next time I'll do less than an hour)
- Tue: 7.5k easy run (but it was hot)
- Wed: easy 2.3k swim
- Thu: 1h "sweet spot" bike intervals > 3x8 mins "tempo" run (4:45/km)
- Fri: 2.1k swim with a few steady 200/100 intervals
- Sat: 6x1k around 4:00-4:05 pace with 75 walk.
- Sun: (today) 1h15 endurance ride. A little bit above "easy", maybe a bit "tempo" but never "taxing"
Saturday's run was the most interesting part of the week. The intervals progressed nicely from a 4:05 down to a 4:00 on the last one.
The first interval didn't feel great though. Garmin was a bit slow to update my "lap pace" and for quite a while it was showing only 4:08 and I was thinking it was such a bad pace considering the effort I was putting in.
Similar to when I did the 3x2k session, I was again thinking "I could never hold this for 5km"
I tried to stay relaxed and remembered to "train, don't strain"
I hadn't done 1k intervals for around 2 months I think, so it was good to do this sort of session again.
Tempting to compare it to efforts last year when the average pace was under 4:00 - my best was 3:52 - but I just checked those and the HR was substantially higher, pushing high 170s or even 180. Yesterday the HR was mostly in the 160s and only broke 170 at the end of the last two intervals, so it does sound like progress is being made.
FYI here is the HR data for the 6 intervals (avg then max then pace)
1 - 149 / 160 (4:05)
2 - 154 / 165 (4:03)
3 - 157 / 165 (4:03)
4 - 159 / 169 (4:02)
5 - 161 / 172 (4:01)
6 - 161 / 173 (4:00)
PS maybe we should connect on Garmin then you can see all the data more easily!
PPS do you have any suggestions for runs next week? I have a half hour on Wednesday - I was thinking of the 3k effort or some threshold intervals? And I have the intervals on Saturday - I was thinking of doing 400s and 200s. But I'd love to hear your thoughts and suggestions! Next tri is in 2 weeks on Sunday 3rd March.
I read the pinned 5k forum thread between you and JR and tried to glean some insights from that + the sub 45 10k training program. So I did 6x1k on Saturday (yesterday) and was looking at doing a paced 5k (or 3k) next week.
- Mon: easy 1h recovery ride (with hindsight, next time I'll do less than an hour)
- Tue: 7.5k easy run (but it was hot)
- Wed: easy 2.3k swim
- Thu: 1h "sweet spot" bike intervals > 3x8 mins "tempo" run (4:45/km)
- Fri: 2.1k swim with a few steady 200/100 intervals
- Sat: 6x1k around 4:00-4:05 pace with 75 walk.
- Sun: (today) 1h15 endurance ride. A little bit above "easy", maybe a bit "tempo" but never "taxing"
Saturday's run was the most interesting part of the week. The intervals progressed nicely from a 4:05 down to a 4:00 on the last one.
The first interval didn't feel great though. Garmin was a bit slow to update my "lap pace" and for quite a while it was showing only 4:08 and I was thinking it was such a bad pace considering the effort I was putting in.
Similar to when I did the 3x2k session, I was again thinking "I could never hold this for 5km"
I tried to stay relaxed and remembered to "train, don't strain"
I hadn't done 1k intervals for around 2 months I think, so it was good to do this sort of session again.
Tempting to compare it to efforts last year when the average pace was under 4:00 - my best was 3:52 - but I just checked those and the HR was substantially higher, pushing high 170s or even 180. Yesterday the HR was mostly in the 160s and only broke 170 at the end of the last two intervals, so it does sound like progress is being made.
FYI here is the HR data for the 6 intervals (avg then max then pace)
1 - 149 / 160 (4:05)
2 - 154 / 165 (4:03)
3 - 157 / 165 (4:03)
4 - 159 / 169 (4:02)
5 - 161 / 172 (4:01)
6 - 161 / 173 (4:00)
PS maybe we should connect on Garmin then you can see all the data more easily!
PPS do you have any suggestions for runs next week? I have a half hour on Wednesday - I was thinking of the 3k effort or some threshold intervals? And I have the intervals on Saturday - I was thinking of doing 400s and 200s. But I'd love to hear your thoughts and suggestions! Next tri is in 2 weeks on Sunday 3rd March.