15-06-2019, 09:35 PM
Hi TheEd,
Not an easy 5k but I got the result. Had a very bad sleep (not my own mattress) and had to run early in the morning. I usually like this, but I felt extremely heavy legged. Here are my splits.
Warm-up 11:01 easy, 5:29, 2.01k; still heavy legged, so did some exercises, didn't help much.
For the time trial I had set a target of 4:40 equals 23:20.
1k 4:42
2k 4:48 apparently dropped some speed but only noticed at the 2k beep from my watch
3k 4:38 tried to relax at speed and gained some
4k 4:30
5k 4:20 I noticed I could go below 23:00 and sprinted to 22:58 (4:36)
Cool-down 5:44 easy, 5:27 p/k, 1.06k
A scrappy session and not very consistent, so not to pleased with that. Also, I pushed to the limit, is that the aim for the time trial?
On the upside, despite my heavy legged-ness I went well under my target. There also clearly is progress, as my 4x2k a week ago was completed at 4:45.
Tomorrow 60-75 min recovery as suggested. Then one week till race day! I was thinking for the last week:
Mon - rest
Tue - 30 mins easy
Wed - 3x5 min 10k pace 4:36
Thu - rest
Fri - Easy 40 min
Sat - Rest
Sun - 10k RACE
Sounds good?
Johan
Not an easy 5k but I got the result. Had a very bad sleep (not my own mattress) and had to run early in the morning. I usually like this, but I felt extremely heavy legged. Here are my splits.
Warm-up 11:01 easy, 5:29, 2.01k; still heavy legged, so did some exercises, didn't help much.
For the time trial I had set a target of 4:40 equals 23:20.
1k 4:42
2k 4:48 apparently dropped some speed but only noticed at the 2k beep from my watch
3k 4:38 tried to relax at speed and gained some
4k 4:30
5k 4:20 I noticed I could go below 23:00 and sprinted to 22:58 (4:36)
Cool-down 5:44 easy, 5:27 p/k, 1.06k
A scrappy session and not very consistent, so not to pleased with that. Also, I pushed to the limit, is that the aim for the time trial?
On the upside, despite my heavy legged-ness I went well under my target. There also clearly is progress, as my 4x2k a week ago was completed at 4:45.
Tomorrow 60-75 min recovery as suggested. Then one week till race day! I was thinking for the last week:
Mon - rest
Tue - 30 mins easy
Wed - 3x5 min 10k pace 4:36
Thu - rest
Fri - Easy 40 min
Sat - Rest
Sun - 10k RACE
Sounds good?
Johan