09-02-2015, 11:01 PM
Hi TheEd,
I didnââ¬â¢t record HR on the 2k intervals but made sure to record for the 1k session.
A quick update now that I have completed day 8 6x1k intervals.
Day 5 was a terrible run. As I havenââ¬â¢t run long for a while I only planned to do about 70mins. From the start I was struggling and was fatigued the entire run, heart rate was very high even though pace was low. Just accepted it was a bad run and put it behind me. My legs were still feeling fatigued Day 6 and 7 but they were much more comfortable runs and helped to freshen up.
Day 5 | 1:12:42 hrs | 13.34km | Average Pace 5:27 | Average HR 146
Day 6 | 31:17 | 6.22km | Average Pace 5:02 | Average HR 146
Day 7 | 53:10 | 10.28km | Average Pace 5:10 | Average HR 133
Today was 6x1k session, splits as follows:
Rep | Time | Avg HR | Max HR
Rep1 | 4:09 | 143 | 161
Rep2 | 4:06 | 151 | 169
Rep3 | 4:03 | 149 | 173
Rep4 | 4:03 | 154 | 166
Rep5 | 4:02 | 154 | 167
Rep6 | 4:00 | 155 | 165
Total | 24:23 (4:04)
It felt very tough, probably felt harder than the 5x2k session, but I was very happy to get through it with consistent improvement in pace. No major problems with the calves, massaging them regularly and stretching. Now looking forward to a few lighter sessions the next few days.
Question - what is the strategy and target time for the 5k paced run? I was planning to do the local parkrun, same course every Sat morning so would be a good marker though it has a few hills and uneven surfaces.
Thanks for all your help.
I didnââ¬â¢t record HR on the 2k intervals but made sure to record for the 1k session.
A quick update now that I have completed day 8 6x1k intervals.
Day 5 was a terrible run. As I havenââ¬â¢t run long for a while I only planned to do about 70mins. From the start I was struggling and was fatigued the entire run, heart rate was very high even though pace was low. Just accepted it was a bad run and put it behind me. My legs were still feeling fatigued Day 6 and 7 but they were much more comfortable runs and helped to freshen up.
Day 5 | 1:12:42 hrs | 13.34km | Average Pace 5:27 | Average HR 146
Day 6 | 31:17 | 6.22km | Average Pace 5:02 | Average HR 146
Day 7 | 53:10 | 10.28km | Average Pace 5:10 | Average HR 133
Today was 6x1k session, splits as follows:
Rep | Time | Avg HR | Max HR
Rep1 | 4:09 | 143 | 161
Rep2 | 4:06 | 151 | 169
Rep3 | 4:03 | 149 | 173
Rep4 | 4:03 | 154 | 166
Rep5 | 4:02 | 154 | 167
Rep6 | 4:00 | 155 | 165
Total | 24:23 (4:04)
It felt very tough, probably felt harder than the 5x2k session, but I was very happy to get through it with consistent improvement in pace. No major problems with the calves, massaging them regularly and stretching. Now looking forward to a few lighter sessions the next few days.
Question - what is the strategy and target time for the 5k paced run? I was planning to do the local parkrun, same course every Sat morning so would be a good marker though it has a few hills and uneven surfaces.
Thanks for all your help.