22/01/20 - Day 2
Resting HR 46
6.15km
32:34
5:18/km
Ave HR 137
Max HR 168
23/01/20 - Day 3 - 5x2km interval session
Resting HR 46
16.65km
78:26
4:43/km
Ave HR 161
Max HR 196
3.09km Warm up in 16:34
1.
4:17.4 ave HR 148, Max HR 153
4:16.0 ave HR 150, Max HR 153
8:33.4 Average pace 4:16.7
R90: 5:08/km ave HR 154, Max HR 157, Recovery HR 151
2.
4:11.3 ave HR 155, Max HR 158
4:09.7 ave HR 157, Max HR 160
8:21.0 Average pace 4:10.5
R90: 5:21/km ave HR 160, Max HR 166, Recovery HR 157
3.
4:12.7 ave HR 162, Max HR 174
4:05.3 ave HR 171, Max HR 174
8:18.0 Average pace 4:09.0
R90: 5:29/km ave HR 174, Max HR 180, Recovery HR 170
4.
4:07.6 ave HR 175, Max HR 196
4:03.0 ave HR 175, Max HR 180
8:10.6 Average pace 4:05.3
R90: 5:48/km ave HR 176, Max HR 177, Recovery HR 174
5.
4:03.5 ave HR 175, Max HR 181
3:59.0 ave HR 178, Max HR 181
8:02.5 Average pace 4:17.3
R90: 5:41/km ave HR 175, Max HR 179, Recovery HR 172
2.2km Warm down
Average km pace for intervals: 4:08.5/km
Average km pace for intervals: 4:18.7/km previous session
Don't ask where this came from because I don't know! first rep was very easy, held it back but just let myself go with natural pace after that, nothing was forced too hard, I just got progressively quicker and felt fully under control throughout the session. The 4th rep was the hardest and was able to carry same pace through last rep too with relative level of comfort and manged to give it some beans in the last 300m to just nip a sub 4 to finish. Whilst there wasn't a lot of power left at the end to wind it up, i still felt there was plenty of endurance. I wasn't struggling at the end or completely blowing up and felt like I recovered very quickly (about 0.5km jog worth) off back of last rep. In comparison to last set, HR started higher in first rep and obviously with the active, shorter recoveries, didn't get a lot of HR recovery but the session still felt amazing. I think looking at the HR data, probably averaged a bit lower overall too this time round. Didn't mean or intend to go this quick and didn't think was capable of this either, especially dropping the recoveries by 30sec, I guess it's just the new performacne level now. Sneaking towards 10km PB territory again...
Have a good weekend team.
Darren.
Resting HR 46
6.15km
32:34
5:18/km
Ave HR 137
Max HR 168
23/01/20 - Day 3 - 5x2km interval session
Resting HR 46
16.65km
78:26
4:43/km
Ave HR 161
Max HR 196
3.09km Warm up in 16:34
1.
4:17.4 ave HR 148, Max HR 153
4:16.0 ave HR 150, Max HR 153
8:33.4 Average pace 4:16.7
R90: 5:08/km ave HR 154, Max HR 157, Recovery HR 151
2.
4:11.3 ave HR 155, Max HR 158
4:09.7 ave HR 157, Max HR 160
8:21.0 Average pace 4:10.5
R90: 5:21/km ave HR 160, Max HR 166, Recovery HR 157
3.
4:12.7 ave HR 162, Max HR 174
4:05.3 ave HR 171, Max HR 174
8:18.0 Average pace 4:09.0
R90: 5:29/km ave HR 174, Max HR 180, Recovery HR 170
4.
4:07.6 ave HR 175, Max HR 196
4:03.0 ave HR 175, Max HR 180
8:10.6 Average pace 4:05.3
R90: 5:48/km ave HR 176, Max HR 177, Recovery HR 174
5.
4:03.5 ave HR 175, Max HR 181
3:59.0 ave HR 178, Max HR 181
8:02.5 Average pace 4:17.3
R90: 5:41/km ave HR 175, Max HR 179, Recovery HR 172
2.2km Warm down
Average km pace for intervals: 4:08.5/km
Average km pace for intervals: 4:18.7/km previous session
Don't ask where this came from because I don't know! first rep was very easy, held it back but just let myself go with natural pace after that, nothing was forced too hard, I just got progressively quicker and felt fully under control throughout the session. The 4th rep was the hardest and was able to carry same pace through last rep too with relative level of comfort and manged to give it some beans in the last 300m to just nip a sub 4 to finish. Whilst there wasn't a lot of power left at the end to wind it up, i still felt there was plenty of endurance. I wasn't struggling at the end or completely blowing up and felt like I recovered very quickly (about 0.5km jog worth) off back of last rep. In comparison to last set, HR started higher in first rep and obviously with the active, shorter recoveries, didn't get a lot of HR recovery but the session still felt amazing. I think looking at the HR data, probably averaged a bit lower overall too this time round. Didn't mean or intend to go this quick and didn't think was capable of this either, especially dropping the recoveries by 30sec, I guess it's just the new performacne level now. Sneaking towards 10km PB territory again...
Have a good weekend team.
Darren.