26-02-2015, 04:02 AM
Hi TheEd,
A quick update. I have started cycle 2 now. Since race day have done:
Day 20 | 53:04mins | 10.63km | Avg Pace 4:59 | Avg HR 135
Day 21 | 31:10mins | 6.28km | Avg Pace 4:48 | Avg HR 134
Cycle 2
Day 1 | 59:50mins | 12.06km | Avg Pace 4:58 | Avg HR 138
Day 2 | 31:34mins | 6.5km | Avg Pace 4:51 | Avg HR 135
Today was 5x2km session. I reduced target pace to 8:20 today (last cycle was 8:28).
Rep1 | 8:19 | MHR 156 | RHR 86
Rep2 | 8:18 | MHR 158 | RHR 93
Rep3 | 8:14 | MHR 160 | RHR 103
Rep4 | 8:14 | MHR 163 | RHR 112
Rep5 | 8:03 | didnââ¬â¢t catch HR
Total: 41:08
Stuck to 90sec standing rest for each rep. I was following the tips in your recent article, going out a bit faster in the first 100m then concentrate on holding form/pace. The last rep in particular needed a lot of concentration to hold form.
Time for the last cycle was 42:24 so that is a 1:16 improvement, Iââ¬â¢m very happy with that.
So far so good, now to focus on getting a good long run in after the rest day tomorrow.
A quick update. I have started cycle 2 now. Since race day have done:
Day 20 | 53:04mins | 10.63km | Avg Pace 4:59 | Avg HR 135
Day 21 | 31:10mins | 6.28km | Avg Pace 4:48 | Avg HR 134
Cycle 2
Day 1 | 59:50mins | 12.06km | Avg Pace 4:58 | Avg HR 138
Day 2 | 31:34mins | 6.5km | Avg Pace 4:51 | Avg HR 135
Today was 5x2km session. I reduced target pace to 8:20 today (last cycle was 8:28).
Rep1 | 8:19 | MHR 156 | RHR 86
Rep2 | 8:18 | MHR 158 | RHR 93
Rep3 | 8:14 | MHR 160 | RHR 103
Rep4 | 8:14 | MHR 163 | RHR 112
Rep5 | 8:03 | didnââ¬â¢t catch HR
Total: 41:08
Stuck to 90sec standing rest for each rep. I was following the tips in your recent article, going out a bit faster in the first 100m then concentrate on holding form/pace. The last rep in particular needed a lot of concentration to hold form.
Time for the last cycle was 42:24 so that is a 1:16 improvement, Iââ¬â¢m very happy with that.
So far so good, now to focus on getting a good long run in after the rest day tomorrow.