31-05-2013, 09:59 AM
Back with some data and cofenssions 
These are the facts from my last weekend 10 k race.
The splits from my Garmin watch actually adds up to 40:00, but my official time was 39:54.
I note that my avarage HR was a bit higher in this race than the 39:02 race a month ago (189). Guess it could be many explanations for that. It was at least 6 degrees C warmer, and my condition was perhaps slightly reduced. Also - I think the course was actually a bit more challenging, with less meter on concrete, and more turns and narrow paths.
k min/k height+/-HRav HRmax
1 3:43 1/0 182 192
2 4:00 8/0 192 196
3 3:57 1/6 193 196
4 4:01 0/2 193 196
5 4:08 6/4 194 197
6 4:03 2/4 193 196
7 4:07 5/0 193 196
8 4:06 4/10 194 198
9 4:04 4/6 195 199
10 3:51 1/4 196 201
tot 39:54 37/36 192 201
Sunday was rest day
Monday I did this: 7k, 40 minutes, av HR 135
Tuesday I went for another easy run, without HR monitor (approx. 45 min)
Wednesday another rest day
Yesterday I wanted to get in a new quality session, despite your advice of sticking to aerobic sessions during these rather busy race weeks. I guess I felt like needing it, to keep up.
Stuck with the 5x2k - after your last answer. For the first time I did a quality session "out in the free", that is: not on a tread mill or on a track. I guess the results should be read in light of this. I wasn`t able to deliever a consistent session. I really "got it" from the 4th lap onwards, and had to see an increasing drop in pace.
1 3:55 161 178
2 3:55 179 182
1st lap7:50 170 182
3 3:55 171 184
4 3:56 181 187
2nd lap7:51 176 187
5 3:59 174 184
6 3:54 185 189
3rd lap7:53 179 189
7 4:00 176 186
8 4:03 185 188
4th lap8:03 180 188
9 4:09 176 195
10 4:10 182 187
5th lap8:19 179 187
The majority of the session was quite flat, on gravel. Just a little part of each round was on concrete. I noticed each time that my speed increased when going from gravel to concrete. So I guess this may explain the "breakdown" for the last two laps. Another excuse / explanation may be the quite late evening time of this session (21.40-22.30), which is later than I normally would do such a session (I have today off from work, so knew that I could sleep a little longer).
Lastly, of course, it seems that the starting laps went too fast for my current condition. But I don`t think it would have looked quite like this on a track.
Today legs is expectedly tired and will rest.
21 k next Saturday. Looking forwards to that :great:
These are the facts from my last weekend 10 k race.
The splits from my Garmin watch actually adds up to 40:00, but my official time was 39:54.
I note that my avarage HR was a bit higher in this race than the 39:02 race a month ago (189). Guess it could be many explanations for that. It was at least 6 degrees C warmer, and my condition was perhaps slightly reduced. Also - I think the course was actually a bit more challenging, with less meter on concrete, and more turns and narrow paths.
k min/k height+/-HRav HRmax
1 3:43 1/0 182 192
2 4:00 8/0 192 196
3 3:57 1/6 193 196
4 4:01 0/2 193 196
5 4:08 6/4 194 197
6 4:03 2/4 193 196
7 4:07 5/0 193 196
8 4:06 4/10 194 198
9 4:04 4/6 195 199
10 3:51 1/4 196 201
tot 39:54 37/36 192 201
Sunday was rest day
Monday I did this: 7k, 40 minutes, av HR 135
Tuesday I went for another easy run, without HR monitor (approx. 45 min)
Wednesday another rest day
Yesterday I wanted to get in a new quality session, despite your advice of sticking to aerobic sessions during these rather busy race weeks. I guess I felt like needing it, to keep up.
Stuck with the 5x2k - after your last answer. For the first time I did a quality session "out in the free", that is: not on a tread mill or on a track. I guess the results should be read in light of this. I wasn`t able to deliever a consistent session. I really "got it" from the 4th lap onwards, and had to see an increasing drop in pace.
1 3:55 161 178
2 3:55 179 182
1st lap7:50 170 182
3 3:55 171 184
4 3:56 181 187
2nd lap7:51 176 187
5 3:59 174 184
6 3:54 185 189
3rd lap7:53 179 189
7 4:00 176 186
8 4:03 185 188
4th lap8:03 180 188
9 4:09 176 195
10 4:10 182 187
5th lap8:19 179 187
The majority of the session was quite flat, on gravel. Just a little part of each round was on concrete. I noticed each time that my speed increased when going from gravel to concrete. So I guess this may explain the "breakdown" for the last two laps. Another excuse / explanation may be the quite late evening time of this session (21.40-22.30), which is later than I normally would do such a session (I have today off from work, so knew that I could sleep a little longer).
Lastly, of course, it seems that the starting laps went too fast for my current condition. But I don`t think it would have looked quite like this on a track.
Today legs is expectedly tired and will rest.
21 k next Saturday. Looking forwards to that :great: