29-05-2012, 08:04 PM
Cycle 1
Week 1: 62 km running & appr. 120 Km cycling
Tue
19k 05:05 75,7%
Wed
6k 05:30 70,5%
Thu
Travel
Fri
Travel
Sat
5 x 2km 90 s rest
_________Run_____Rest
Speed___av. HF___av. HF___max/min HF
04:20,1__81,6%__71,1%__85,8%/58,9%
04:15,3__84,2%__73,2%__86,8%/63,2%
04:17,7__85,3%__74,7%__87,4%/64,7%
04:19,1__85,3%__74,7%__87,4%/64,2%
04:15,8__85,8%__75,8%__88,4%/63,7%
7k warm-up & cool down
Sun
20 Km 05:15 72,8%
I had to travel on short notice and shifted the sessions a bit. Hope that's all right.
I was not used to 5 x 2 Km sessions. Therefore I tried hard to exactly stick to the recommended speed of 4:15 - 4:20 min/km. This is slightly below my half marathon pace and I could hit it quite well. A nice exercise which felt OK/hard but not too tough yet. Could possibly have done it a bit faster, but not much. Hopefully some space to improve.
Week 1: 62 km running & appr. 120 Km cycling
Tue
19k 05:05 75,7%
Wed
6k 05:30 70,5%
Thu
Travel
Fri
Travel
Sat
5 x 2km 90 s rest
_________Run_____Rest
Speed___av. HF___av. HF___max/min HF
04:20,1__81,6%__71,1%__85,8%/58,9%
04:15,3__84,2%__73,2%__86,8%/63,2%
04:17,7__85,3%__74,7%__87,4%/64,7%
04:19,1__85,3%__74,7%__87,4%/64,2%
04:15,8__85,8%__75,8%__88,4%/63,7%
7k warm-up & cool down
Sun
20 Km 05:15 72,8%
I had to travel on short notice and shifted the sessions a bit. Hope that's all right.
I was not used to 5 x 2 Km sessions. Therefore I tried hard to exactly stick to the recommended speed of 4:15 - 4:20 min/km. This is slightly below my half marathon pace and I could hit it quite well. A nice exercise which felt OK/hard but not too tough yet. Could possibly have done it a bit faster, but not much. Hopefully some space to improve.