Training feedback

[jbd]

Hi again, thank you for your feedback. Going into the second cycle I tried to dial down paces to be more in tune with my 5K run, since I did not do a max test before the first cycle.

Second cycle:

Day 1 - 60 minutes easy
Planned on running in the morning and going for a bike ride in the evening but ended up just doing the bike ride. Hard to get the heart rate up biking, legs being way more limiting. Ended up going 48,38 km with a time of 1:39:31 and average HR of 124.

Day 2 - 30 minutes easy
Distance: 6,59 km
Average pace: 4:33 min/km
Elevation gain: 57 m
Average HR: 154

Day 3 - 2K intervals
Time: 57:06
Distance: 12,13 km
Average pace: 4:42 min/km
Elevation gain: 37 m
Laps:

1. 8:20 156/164
   
2. 8:22 163/172
   
3. 8:23 167/175
   
4. 8:34 167/176
   
5. 8:38 170/178
   

Pacing error again, went out too hard and ended up being too slow on the last two laps. Will try to pace better. Felt way better than last cycle but still need to work on speed endurance.

Day 4 - rest day


Day 5 - 90 minutes easy
Time: 1:47:24
Distance: 22,02 km
Average pace: 4:53 min/km
Elevation gain: 226 m
Average HR: 154

So I wanted to make the long run a bit longer, felt really hard after the one hour mark with lots of uphill and my left calf started to hurt a bit. Getting closer to home with more downhill and easing the pace a bit everything started feeling better again. Felt a bit drained after but really happy with the run!

Day 6 - 30 minutes easy
Distance: 6,39 km
Average pace: 4:42 min/km
Elevation gain: 40 m
Average HR: 151

Day 7 - 10K easy
Time: 53:13
Average pace: 5:19 min/km
Elevation gain: 174 m
Average HR: 148

Undulated trail run. Fun variation.

Day 8 - 1K intervals
Time: 43:37
Distance: 9,11 km
Average pace: 4:47/km
Elevation gain: 35 m
Average HR: 155
Laps:

1. 4:01 154/159
   
2. 4:02 160/165
   
3. 3:58 162/174
   
4. 4:00 165/176
   
5. 4:01 166/176
   
6. 4:00 170/182
   

Last two intervals was hard. I aimed for 4:00 to 4:10 but ended up with very even intervals. For most of the intervals I went out harder the first 100 meters or so before easing of and finding pace. First laps I had to slow down towards the end to stay on pace.

Day 9 - 30 minutes easy
Time: 40:01
Distance: 6,56 km
Average pace: 6:06 min/km
Elevation gain: 108 m
Average HR: 129

Ran with a friend. Slower pace but I guess it is good to slow down now and then.

Day 10 - 60 minutes easy
Distance: 12,53 km
Average pace: 4:47 min/km
Elevation gain: 115 m
Average HR: 151

Got some low stomach cramps at 6-8 km. Probably nothing to do with the running as my stomach was acting up a bit earlier during the day. Felt fresh and good towards the end!

Day 11 - rest day

Day 12 - 5K time trial
Time: 26:56
Distance: 6,05 km
Average pace: 4:27 min/km
Elevation gain: 22 m
Average HR: 167
Laps:

1. 3:49 162/169
   
2. 3:59 171/175
   
3. 4:15 173/177
   
4. 4:13 174/178
   
5. 4:07 179/184
   

5K time: 20:23
5K pace: 4:05 min/km
5K cadence: 176
5K average HR: 172

Started out too fast, was fooled by my watch which early on showed a slower pace making me want to increase pace. Goal was 4:00 min/km, maybes should have a slower goal. Felt hard but still okay. I might have been able to go faster, hard to judge. Looking through my training history of some of the runs before starting the program I ran a 6K with average HR of 180 which I guess could mean I could go a bit faster.

Day 13 - 60 minutes easy
Distance: 12,91 km
Average pace: 4:39 min/km
Elevation gain: 80 m
Average HR: 151

Nice, quite flat run. Felt easy all the way.

Day 14 - 30 minutes easy
Time: 52:06
Distance: 10,64 km
Average pace: 4:54 min/km
Elevation gain: 135 m
Average HR: 153

Ran into a friend mid run so I joined her which resulted in some uphill running with heavy breathing at the end of the hills. Was fun but maybe strayed from the program a bit too much.