Here is the update on the Race.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day *27 June 7th 10.0 47.35 4:46 168/179 very tough
Not what I expected, but at least a new PB at 47:35 (old was 48:47), and a new peak HR at 179 so I think i was trying pretty hard but it didn't work on the day. I stopped at 40min and walked for 1.5 mins, just could not keep that 4:30'ish pace going..
4:31
4:29
4:29
4:32
4:35
4:37
4:33
4:45
5:11
5:10
There's obviously a belief issue here, but I am also conscious of the fact that in my training this year I am spending very little time at sustained 4:30 pace. Shorter runs a little faster and longer runs a lot slower, but very little here at 4:30. Only the Fartleks are at 4:30. It feels to me like every two weeks I should be running at 4:30 till I can no longer sustain the pace, and trying to push that distance further and further, just to get used to the experience of it and what it feels like. Maybe each week trying to sustain for another km as a target.
Anyhow.. this is end of cycle 3(and an extra week) so a couple of days rest and then I'm in either cycle 4 or recuperation. I have no aches and pains so maybe cycle 4 then rest.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day *27 June 7th 10.0 47.35 4:46 168/179 very tough
Not what I expected, but at least a new PB at 47:35 (old was 48:47), and a new peak HR at 179 so I think i was trying pretty hard but it didn't work on the day. I stopped at 40min and walked for 1.5 mins, just could not keep that 4:30'ish pace going..
4:31
4:29
4:29
4:32
4:35
4:37
4:33
4:45
5:11
5:10
There's obviously a belief issue here, but I am also conscious of the fact that in my training this year I am spending very little time at sustained 4:30 pace. Shorter runs a little faster and longer runs a lot slower, but very little here at 4:30. Only the Fartleks are at 4:30. It feels to me like every two weeks I should be running at 4:30 till I can no longer sustain the pace, and trying to push that distance further and further, just to get used to the experience of it and what it feels like. Maybe each week trying to sustain for another km as a target.
Anyhow.. this is end of cycle 3(and an extra week) so a couple of days rest and then I'm in either cycle 4 or recuperation. I have no aches and pains so maybe cycle 4 then rest.