28-03-2015, 12:24 AM
Completed 4k TT today as my Race Day
Target was 4k @ 4:30 pace
Day Date Rest HR
Day 19 Mar27 46
KM Time Pace HR-AVG/Peak/Rest
4.00KM 17:38mins 4:24 172/168/didn't check recovery
Same flat route, weather was perfect. Hard effort. Here are my splits
Mark Pace Time
1k 4:20 4:20
2k 4:30 8:50
3k 4:25 13:15
4k 4:23 17:38
My last 4k TT on March 11th was 18:34.
My Polar went bonkers when I turned around to head home, so I used runkeeper to map out the 4km and re-calculate the times. Seems right to me considering the effort. My Polar said I ran 1 x 500M split at the turnaround point at 6:02 pace, I didn't and my HR was almost constant at 170 ish.
Have to say I am pretty pleased, even if I were to take the Polar time it would have been a 4k PB for me. I ate a lot better, I ate a poached egg and toast brunch again 2 hours before the run. Night before I ate a giant meal. 15 mins after each easy run this week I was doing the homemade chocolate milkshake deal.
For me the most important thing was absolutely no aches or pains either before during or after the run. I was worried about that with the increased mileage on this program but I guess days 14-18 really gives your legs chance to rest.
I realised that I could have run a 5th KM at an easy 5:20 pace and broke my 5KM PB but now I get to target that another day.
3 days recovery running, but I'd like to start the 2nd cycle on the Tuesday so somewhere I have to add an extra day prior?
Target was 4k @ 4:30 pace
Day Date Rest HR
Day 19 Mar27 46
KM Time Pace HR-AVG/Peak/Rest
4.00KM 17:38mins 4:24 172/168/didn't check recovery
Same flat route, weather was perfect. Hard effort. Here are my splits
Mark Pace Time
1k 4:20 4:20
2k 4:30 8:50
3k 4:25 13:15
4k 4:23 17:38
My last 4k TT on March 11th was 18:34.
My Polar went bonkers when I turned around to head home, so I used runkeeper to map out the 4km and re-calculate the times. Seems right to me considering the effort. My Polar said I ran 1 x 500M split at the turnaround point at 6:02 pace, I didn't and my HR was almost constant at 170 ish.
Have to say I am pretty pleased, even if I were to take the Polar time it would have been a 4k PB for me. I ate a lot better, I ate a poached egg and toast brunch again 2 hours before the run. Night before I ate a giant meal. 15 mins after each easy run this week I was doing the homemade chocolate milkshake deal.
For me the most important thing was absolutely no aches or pains either before during or after the run. I was worried about that with the increased mileage on this program but I guess days 14-18 really gives your legs chance to rest.
I realised that I could have run a 5th KM at an easy 5:20 pace and broke my 5KM PB but now I get to target that another day.
3 days recovery running, but I'd like to start the 2nd cycle on the Tuesday so somewhere I have to add an extra day prior?