06-10-2011, 09:10 AM
Hello TheEd
Thank you for your response, it is very helpful and I appreciate getting some feedback.
I did leave 90s recovery between the 5x2k.
Yesterday I completed the 6x1k with 60s recovery (on an out and back road), I have added the average heart rate for each split to give a fuller picture:
3:36 (hr162) / 3:55 (hr169)
3:39 (hr171) /3:48 (hr168)
3:35 (hr172) /3:49 (hr169)
We are on holiday in rural France, hence the out and back, which was on a slight decline/incline. I am pleased with the splits, I was running hard but not running flat out.
Today I ran the 30 minutes easy and, just like after the 5x2k session, I needed to mix walking and jogging to keep my heart rate down (it was drifting towards 165+ at an easy 11kmph). This is very unusual but as I assume these sessions are meant for recovery so I am not too concerned.
My next quality session is the 5k paced run, as we are traveling back to England on the Sunday, I plan to run this on the Saturday. I plan to run 3min 45sec per kilometer.
Regards and thanks,
Mark
Thank you for your response, it is very helpful and I appreciate getting some feedback.
I did leave 90s recovery between the 5x2k.
Yesterday I completed the 6x1k with 60s recovery (on an out and back road), I have added the average heart rate for each split to give a fuller picture:
3:36 (hr162) / 3:55 (hr169)
3:39 (hr171) /3:48 (hr168)
3:35 (hr172) /3:49 (hr169)
We are on holiday in rural France, hence the out and back, which was on a slight decline/incline. I am pleased with the splits, I was running hard but not running flat out.
Today I ran the 30 minutes easy and, just like after the 5x2k session, I needed to mix walking and jogging to keep my heart rate down (it was drifting towards 165+ at an easy 11kmph). This is very unusual but as I assume these sessions are meant for recovery so I am not too concerned.
My next quality session is the 5k paced run, as we are traveling back to England on the Sunday, I plan to run this on the Saturday. I plan to run 3min 45sec per kilometer.
Regards and thanks,
Mark