16-04-2015, 09:23 PM
Hi Ed, a long post sorry. So the hand injury kept me out for a week, then I took a week to ease back into running after the Midpoint Achilles Tendonitis . I'm using straight leg eccentric calf drops to rebuild the tendon correctly 3x15 daily. Seems to be working. I have no other running issues.
Day Date KM Time Pace HR-AVG/Peak/Rest
Day ?? Apr 4th 5.83 33:39 5:11 154/168/? Just a trying out my achilles run
Day ?? Apr 6th 7.01 36:15 5:10 160/169/? Again just a trying out achilles
Now back working towards start of cycle
Day -2 Apr 11th 7.03 42:19 6:01 147/162/? No pain, so on we go!
Day -1 Apr 12th 7.16 41:07 5:45 150/157/? Feeling back to normal
Rest
Day 1 Apr 14th 9.87 1:00:06 6.09 155/160/? Poor run(easy), something on my mind.
Day 2 Apr 15th 4.57 30:31 6:41 145/151/? Very easy run. No issues.
Day 3 4x2k 90 secs rest
Int Dist Time Pace HR-AVG/Peak/AfterRest
1. 2.0 8:50 4:25 159/169/119
2. 2.0 9:00 4:30 166/173/123 the GPS was out here so i have approximated
3. 2.0 9:20 4:40 166/171/118
4. 2.0 9:36 4:48 166/174/
Effort was 9/10. That's a 4:36 average so pretty close. My average HR last cycle for this exercise was 168, so quite a difference this time.
My last 4k TT was 17:37 so my 4x2k should be at 4:30 so working towards that. My guess is I could manage 4x2k @ 4:30 pace on all four intervals if I could get my pacing consistent. My first 4x2k a cycle ago was similar times but I only completed 3 intervals, so I am pleased I managed all 4.
That would make my 6x1k next week at 4:20 pace, last cycle I was at 4:16 average but I only managed 5x1k, so 6x1k @ 4:20 should be doable.
So I am hoping that no real soreness or issues develop, rest tomorrow and on to a nice easy long run. I read that easy is talking so I am using that, as 140BPM for me is around 6:10 pace whereas 1min more than 10k pace is around 5:55 which would put me at 155BPM, I'll aim for 6:00 at 147 which is the top of 3rd HR zone.
Great fun, thanks for all the help!
Day Date KM Time Pace HR-AVG/Peak/Rest
Day ?? Apr 4th 5.83 33:39 5:11 154/168/? Just a trying out my achilles run
Day ?? Apr 6th 7.01 36:15 5:10 160/169/? Again just a trying out achilles
Now back working towards start of cycle
Day -2 Apr 11th 7.03 42:19 6:01 147/162/? No pain, so on we go!
Day -1 Apr 12th 7.16 41:07 5:45 150/157/? Feeling back to normal
Rest
Day 1 Apr 14th 9.87 1:00:06 6.09 155/160/? Poor run(easy), something on my mind.
Day 2 Apr 15th 4.57 30:31 6:41 145/151/? Very easy run. No issues.
Day 3 4x2k 90 secs rest
Int Dist Time Pace HR-AVG/Peak/AfterRest
1. 2.0 8:50 4:25 159/169/119
2. 2.0 9:00 4:30 166/173/123 the GPS was out here so i have approximated
3. 2.0 9:20 4:40 166/171/118
4. 2.0 9:36 4:48 166/174/
Effort was 9/10. That's a 4:36 average so pretty close. My average HR last cycle for this exercise was 168, so quite a difference this time.
My last 4k TT was 17:37 so my 4x2k should be at 4:30 so working towards that. My guess is I could manage 4x2k @ 4:30 pace on all four intervals if I could get my pacing consistent. My first 4x2k a cycle ago was similar times but I only completed 3 intervals, so I am pleased I managed all 4.
That would make my 6x1k next week at 4:20 pace, last cycle I was at 4:16 average but I only managed 5x1k, so 6x1k @ 4:20 should be doable.
So I am hoping that no real soreness or issues develop, rest tomorrow and on to a nice easy long run. I read that easy is talking so I am using that, as 140BPM for me is around 6:10 pace whereas 1min more than 10k pace is around 5:55 which would put me at 155BPM, I'll aim for 6:00 at 147 which is the top of 3rd HR zone.
Great fun, thanks for all the help!