210/12/19 2km Intervals session
Resting HR 44
16.70km
80:03
4:48/km
Ave HR 154
Max HR 193
3.01km Warm up in 15:34
1.
4:19.5 ave HR 129, Max HR 134
4:17.9 ave HR 130, Max HR 135
8:37.4 Average pace 4:18.7
R120: 5:21/km ave HR 132, Max HR 135, Recovery HR 130
2.
4:15.9 ave HR 147, Max HR 169
4:18.7 ave HR 167, Max HR 193
8:34.6 Average pace 4:17.3
R120: 5:34/km ave HR 171, Max HR 178, Recovery HR 166
3.
4:22.6 ave HR 170, Max HR 176
4:19.1 ave HR 173, Max HR 184
8:41.7 Average pace 4:20.85
R120: 5:21/km ave HR 171, Max HR 176, Recovery HR 169
4.
4:20.0 ave HR 173, Max HR 177
4:18.4 ave HR 171, Max HR 178
8:38.4 Average pace 4:19.2
R120: 5:17/km ave HR 169, Max HR 174, Recovery HR 166
5.
4:19.2 ave HR 170, Max HR 175
4:15.4 ave HR 171, Max HR 176
8:34.6 Average pace 4:17.3
R120: 9:39/km ave HR 155, Max HR 171, Recovery HR 138
2.0km Warm down
Average km pace for intervals: 4:18.7/km
Average km pace for intervals: 4:35.5/km previous session
https://connect.garmin.com/modern/activity/4353439722
Set myself my first tougher target with this session. The aim was to step up the intensity a little bit but go for consistent paced reps and last the whole session. I think I achieved that pretty well. target pace was 4:20/km, so just marginally quicker than the paced 10km from last Sunday. Stepped it up to 5 reps too and certainly felt it in the last rep, I wasn't struggling but was riding the clutch on the "overdrive" toward the end of the rep, trying to hang on to target pace and managed to find something to knock out the quickest km split. This is the hardest training session I have allowed myself to do since 2017 and was feeling it last night, even after the piping hot salt bath and plenty of stretching. Surprisingly fresh as a daisy today in the legs considering the effort last night and weekly mileage so far. Plenty of rest and fuelling prior to tomorrow's lsr session.
In summary, despite the extra rep, a successful session with drastically improved interval split times in comparison to the previous 2km session. Moving up a level, which needs to happen if i am going to run a marathon in 15 weeks time!!
Resting HR 44
16.70km
80:03
4:48/km
Ave HR 154
Max HR 193
3.01km Warm up in 15:34
1.
4:19.5 ave HR 129, Max HR 134
4:17.9 ave HR 130, Max HR 135
8:37.4 Average pace 4:18.7
R120: 5:21/km ave HR 132, Max HR 135, Recovery HR 130
2.
4:15.9 ave HR 147, Max HR 169
4:18.7 ave HR 167, Max HR 193
8:34.6 Average pace 4:17.3
R120: 5:34/km ave HR 171, Max HR 178, Recovery HR 166
3.
4:22.6 ave HR 170, Max HR 176
4:19.1 ave HR 173, Max HR 184
8:41.7 Average pace 4:20.85
R120: 5:21/km ave HR 171, Max HR 176, Recovery HR 169
4.
4:20.0 ave HR 173, Max HR 177
4:18.4 ave HR 171, Max HR 178
8:38.4 Average pace 4:19.2
R120: 5:17/km ave HR 169, Max HR 174, Recovery HR 166
5.
4:19.2 ave HR 170, Max HR 175
4:15.4 ave HR 171, Max HR 176
8:34.6 Average pace 4:17.3
R120: 9:39/km ave HR 155, Max HR 171, Recovery HR 138
2.0km Warm down
Average km pace for intervals: 4:18.7/km
Average km pace for intervals: 4:35.5/km previous session
https://connect.garmin.com/modern/activity/4353439722
Set myself my first tougher target with this session. The aim was to step up the intensity a little bit but go for consistent paced reps and last the whole session. I think I achieved that pretty well. target pace was 4:20/km, so just marginally quicker than the paced 10km from last Sunday. Stepped it up to 5 reps too and certainly felt it in the last rep, I wasn't struggling but was riding the clutch on the "overdrive" toward the end of the rep, trying to hang on to target pace and managed to find something to knock out the quickest km split. This is the hardest training session I have allowed myself to do since 2017 and was feeling it last night, even after the piping hot salt bath and plenty of stretching. Surprisingly fresh as a daisy today in the legs considering the effort last night and weekly mileage so far. Plenty of rest and fuelling prior to tomorrow's lsr session.
In summary, despite the extra rep, a successful session with drastically improved interval split times in comparison to the previous 2km session. Moving up a level, which needs to happen if i am going to run a marathon in 15 weeks time!!