18-06-2020, 12:39 PM
15/05/20
Resting HR 53
Running
6.08km
33:16
5:30 min/km
Ave HR 140
Max HR 153
30 mins circuit training to build strength.
16/05/20 6x1 session
Resting HR 53
Running
6.99km
34:54
4:54 min/km
Ave HR 154
Max HR 187
3.04km warm up
1. 4:01.4/km, Ave HR 166 Peak HR 175
R60s @ 8:14/km Rec HR 131
2. 3:59.1/km, Ave HR 172 Peak HR 180
R60s @ 8:19/km Rec HR 135
3. 3:57.8/km, Ave HR 176 Peak HR 184
R60s @ 7:52/km Rec HR 151
4. 3:56.5/km, Ave HR 175 Peak HR 187
R60s @ 10:46/km Rec HR 110
1.5km Cool Down Walk home
Rep Average 03:58.7
Last 6x1 ave 04:02.5
It's no wonder I blew up, it was hot, humid and I think the humidity was affecting the watch accuracy slightly, the watch was reading slow, I though i was 5 seconds or so slower than this and was initially very annoyed as to why I didn't make it through the session. Later that evening, when I could finally bring myself to download the data, it all made sense. The reps were too quick in the heat. The strange thing was it felt good and controlled right up to the end of the fourth rep and i think I just got too hot. I went from feeling comfortable (and not even feeling like my HR was THAT high) to overeaching effort in a matter of seconds. In reflection now, not too disheartened and pleased with the pace, albeit only 4 reps.
17/05/20
Resting HR 53
Running
6.31km
35:37
5:39 min/km
Ave HR 132
Max HR 143
nice slow recovery, inentionally taking the trails to keep pace down, post storm humidity meant this was an uber sweatfest of a run!
2 minute plank for strength training only.
Immediately after the 1km session I was contemplating stepping back into the off period because i though i was maybe just beginning to fatigue overall. I have been taking the base recovery runs very easy as you can see. upon reflection, I now understand that i was simply going too hard given the conditions and in reflection i feel i am probably just back at the point of a sub 20 5km if the conditions are right. I will continue to follow cycle through the race day next weekend and see what i can do on the 10 km race effort. One thing I fancy changing though is this Saturday. I feel I would benefit more from a long run (because its been a a month or so) rather than a paced effort, what do you think coach?
Post 10 km race effort I think we will take a look at the data and plan the next phase of training.
Darren.
Resting HR 53
Running
6.08km
33:16
5:30 min/km
Ave HR 140
Max HR 153
30 mins circuit training to build strength.
16/05/20 6x1 session
Resting HR 53
Running
6.99km
34:54
4:54 min/km
Ave HR 154
Max HR 187
3.04km warm up
1. 4:01.4/km, Ave HR 166 Peak HR 175
R60s @ 8:14/km Rec HR 131
2. 3:59.1/km, Ave HR 172 Peak HR 180
R60s @ 8:19/km Rec HR 135
3. 3:57.8/km, Ave HR 176 Peak HR 184
R60s @ 7:52/km Rec HR 151
4. 3:56.5/km, Ave HR 175 Peak HR 187
R60s @ 10:46/km Rec HR 110
1.5km Cool Down Walk home
Rep Average 03:58.7
Last 6x1 ave 04:02.5
It's no wonder I blew up, it was hot, humid and I think the humidity was affecting the watch accuracy slightly, the watch was reading slow, I though i was 5 seconds or so slower than this and was initially very annoyed as to why I didn't make it through the session. Later that evening, when I could finally bring myself to download the data, it all made sense. The reps were too quick in the heat. The strange thing was it felt good and controlled right up to the end of the fourth rep and i think I just got too hot. I went from feeling comfortable (and not even feeling like my HR was THAT high) to overeaching effort in a matter of seconds. In reflection now, not too disheartened and pleased with the pace, albeit only 4 reps.
17/05/20
Resting HR 53
Running
6.31km
35:37
5:39 min/km
Ave HR 132
Max HR 143
nice slow recovery, inentionally taking the trails to keep pace down, post storm humidity meant this was an uber sweatfest of a run!
2 minute plank for strength training only.
Immediately after the 1km session I was contemplating stepping back into the off period because i though i was maybe just beginning to fatigue overall. I have been taking the base recovery runs very easy as you can see. upon reflection, I now understand that i was simply going too hard given the conditions and in reflection i feel i am probably just back at the point of a sub 20 5km if the conditions are right. I will continue to follow cycle through the race day next weekend and see what i can do on the 10 km race effort. One thing I fancy changing though is this Saturday. I feel I would benefit more from a long run (because its been a a month or so) rather than a paced effort, what do you think coach?
Post 10 km race effort I think we will take a look at the data and plan the next phase of training.
Darren.