07-02-2022, 01:37 PM
Hi
Had to skip the day07 10KM due to family commitments, we're moving from Southampton to London later this year so had to do some house cleanup yesterday.
DAY06
Distance: 5.42km
Time: 29:15
Pace: 5:23/km
AHR: 145 BPM
DAY07 House work!
DAY08
Overall including warm up/warm down
Distance: 11.91km
Time: 55:37
Pace: 4:40/km
AHR: 167 BPM
6 x 1.0km @ 16.6 km/h 3'37 min/km Avg
Avg 181bpm 1min recovery Avg 179bpm
1.00 km 3:39 3:39 /km MINHR 122bpm MAXHR 188bpm AVHR 176bpm
1.00 km 3:42 3:41 /km MINHR 139bpm MAXHR 190bpm AVHR 179bpm
1.00 km 3:38 3:38 /km MINHR 148bpm MAXHR 189bpm AVHR 180bpm
1.00 km 3:39 3:39 /km MINHR 155bpm MAXHR 189bpm AVHR 181bpm
1.00 km 3:38 3:38 /km MINHR 159bpm MAXHR 192bpm AVHR 182bpm
1.00 km 3:31 3:30 /km MINHR 162bpm MAXHR 191bpm AVHR 185bpm
The 6x1KM went well. My hamstring is still a bit tight though... a dull ache is the best way to describe it, after the first couple of reps it was not too bad. I'll work on some glute/hamstring strengthening over the next few days and hopefully that will help.
Despite the hamstring, I felt fairly relaxed throughout and didn't 'chase' the speed in the first few reps, I started each rep strong and then settled into the target pace. I felt good going into the last rep so upped the pace a little.
I'll focus on recovery ahead of the 5KM paced run and I may swap some of the easy runs for cross training on my road bike.
What pace do you think I should aim at for the 5KM run?
Had to skip the day07 10KM due to family commitments, we're moving from Southampton to London later this year so had to do some house cleanup yesterday.
DAY06
Distance: 5.42km
Time: 29:15
Pace: 5:23/km
AHR: 145 BPM
DAY07 House work!
DAY08
Overall including warm up/warm down
Distance: 11.91km
Time: 55:37
Pace: 4:40/km
AHR: 167 BPM
6 x 1.0km @ 16.6 km/h 3'37 min/km Avg
Avg 181bpm 1min recovery Avg 179bpm
1.00 km 3:39 3:39 /km MINHR 122bpm MAXHR 188bpm AVHR 176bpm
1.00 km 3:42 3:41 /km MINHR 139bpm MAXHR 190bpm AVHR 179bpm
1.00 km 3:38 3:38 /km MINHR 148bpm MAXHR 189bpm AVHR 180bpm
1.00 km 3:39 3:39 /km MINHR 155bpm MAXHR 189bpm AVHR 181bpm
1.00 km 3:38 3:38 /km MINHR 159bpm MAXHR 192bpm AVHR 182bpm
1.00 km 3:31 3:30 /km MINHR 162bpm MAXHR 191bpm AVHR 185bpm
The 6x1KM went well. My hamstring is still a bit tight though... a dull ache is the best way to describe it, after the first couple of reps it was not too bad. I'll work on some glute/hamstring strengthening over the next few days and hopefully that will help.
Despite the hamstring, I felt fairly relaxed throughout and didn't 'chase' the speed in the first few reps, I started each rep strong and then settled into the target pace. I felt good going into the last rep so upped the pace a little.
I'll focus on recovery ahead of the 5KM paced run and I may swap some of the easy runs for cross training on my road bike.
What pace do you think I should aim at for the 5KM run?