01-02-2015, 08:36 PM
Hey Coach, hope all is well. Feeling better, but fighting a small cold.
Had a great test run for the 4km. I pushed hard at the end of the run and got a
time of 16m:12s.
Started off going at the 4:14-20 pace or so at the beggining for the first 1,600 and felt very comfortable and progressively picked up the pace to 4:05 and because i wanted to go under 16:00 the last 1,200m were fast at 3:30.
Feeling good about the run and that I pushed my self, but looking at it I think for a 4k I could have come out a bit faster for the first 1-2 K. But over all very happy. Thanks.
What do you suggest for the next cycle? Sub 40 or sub 45? I might have a race at the end of the month. I will let you know.
What is the pace for my next round? 2k at 4.05?
Also have a question in terms of the best type of warm up for a race, what do you suggest?
Thanks much and have a good week.
Filipe
Had a great test run for the 4km. I pushed hard at the end of the run and got a
time of 16m:12s.
Started off going at the 4:14-20 pace or so at the beggining for the first 1,600 and felt very comfortable and progressively picked up the pace to 4:05 and because i wanted to go under 16:00 the last 1,200m were fast at 3:30.
Feeling good about the run and that I pushed my self, but looking at it I think for a 4k I could have come out a bit faster for the first 1-2 K. But over all very happy. Thanks.
What do you suggest for the next cycle? Sub 40 or sub 45? I might have a race at the end of the month. I will let you know.
What is the pace for my next round? 2k at 4.05?
Also have a question in terms of the best type of warm up for a race, what do you suggest?
Thanks much and have a good week.
Filipe