22-06-2024, 06:48 AM
Hi TheEd - I will check the spam folder. I remember to check the forum when I'm out running but have forgotten by the time I'm back home!
The paces are interesting - this is where I feel most unsure of what I should be doing.
I'm up to about 35km/week now with my 4 run a week. The long run is about 11-12k at the moment but I plan to slowly extend it towards 15k / 1.5h.
Here is some data for you. I would welcome comments and suggestions please!
Friday 21st - 6x800m progression from 4:15 pace to 3:47 pace with 75s easy jog in between.
HR ranged from mid 150s to mid 160s to low 170s on the 5th one and nudged the high 170s on the 6th and fastest one.
Monday 17th - 2x10 mins around 4:20 pace.
HR was mid 150s on the first and mid 160s on the second.
Friday 14th - 8x120m up a hill - early intervals around 4:00 pace and later ones around 3:40 pace
HR peaked (not average) around early 160s to start with, mid 170s towards the end.
These had a good 1 min or more of easy job in between, HR returned close to 120 before starting the next one.
Weds 12th - 6k steady (4:35) - this week was a bit messed up hence doing steady work on Weds instead of Monday.
HR averaged 154 with a max of 164.
In general I feel the HR has been higher than expected for the last couple of months. The kids have had a lot of colds, I had covid, the missus had flu. I don't feel too bad but from memory over the summer I think I could run 4:30 or maybe 4:35 "steady" intervals with HR in the 140s but I reckon right now it would be in the 150s.
But I am feeling pretty OK. The 16:16 4k test was a pleasant surprise because HR data and training paces had suggested I wasn't in great shape.
I was thinking maybe a steady 20 mins for Monday and the 1600m intervals (x3?) for Friday. What would you suggest?
I might do a parkrun on the 7th July before we go on holiday for a few weeks.
The paces are interesting - this is where I feel most unsure of what I should be doing.
I'm up to about 35km/week now with my 4 run a week. The long run is about 11-12k at the moment but I plan to slowly extend it towards 15k / 1.5h.
Here is some data for you. I would welcome comments and suggestions please!
Friday 21st - 6x800m progression from 4:15 pace to 3:47 pace with 75s easy jog in between.
HR ranged from mid 150s to mid 160s to low 170s on the 5th one and nudged the high 170s on the 6th and fastest one.
Monday 17th - 2x10 mins around 4:20 pace.
HR was mid 150s on the first and mid 160s on the second.
Friday 14th - 8x120m up a hill - early intervals around 4:00 pace and later ones around 3:40 pace
HR peaked (not average) around early 160s to start with, mid 170s towards the end.
These had a good 1 min or more of easy job in between, HR returned close to 120 before starting the next one.
Weds 12th - 6k steady (4:35) - this week was a bit messed up hence doing steady work on Weds instead of Monday.
HR averaged 154 with a max of 164.
In general I feel the HR has been higher than expected for the last couple of months. The kids have had a lot of colds, I had covid, the missus had flu. I don't feel too bad but from memory over the summer I think I could run 4:30 or maybe 4:35 "steady" intervals with HR in the 140s but I reckon right now it would be in the 150s.
But I am feeling pretty OK. The 16:16 4k test was a pleasant surprise because HR data and training paces had suggested I wasn't in great shape.
I was thinking maybe a steady 20 mins for Monday and the 1600m intervals (x3?) for Friday. What would you suggest?
I might do a parkrun on the 7th July before we go on holiday for a few weeks.