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+--- Thread: Going for sub 45 (/Thread-Going-for-sub-45)
Going for sub 45 - Stef4n - 23-04-2012
Enjoying the weekend worked out fine (ik heb van het weekend genoten)
I took a rest saturday, and did some easy runs yesterday and today. Tomorrow it's time for the 6x1k. Any advice on the pace? I should be able to run it under 4.30/k I think. Stefan
Day 1.6A
Rest
Day 1.6B
Easy 30 min
Day 1.7
Easy 30 min
Going for sub 45 - TheEd - 23-04-2012
good stuff for the weekend
1k session 4.20 to 4.30 per k pace
enjoy
TheEd
Going for sub 45 - Stef4n - 24-04-2012
Did the 6x1k today. I started out a bit too fast , so I slowed down a bit, but I still had some energy left for a good last k.
I think I'll give my legs some rest tomorrow.
Cheers
Stefan
Day 1.8
6x1k R:60s
Number | Time | Avg HR | Max HR
1 | 4:20 | 171 | 180
2 | 4:23 | 173 | 185
3 | 4:24 | 179 | 187
4 | 4:27 | 178 | 189
5 | 4:33 | 180 | 188
6 | 4:12 | 182 | 193
Going for sub 45 - TheEd - 24-04-2012
nice going .. have you got any HR for the 60 seconds Rest?
go for a light 20 minutes walk if you can
active rest can be beneficial if your legs are up to it
and it conditions you for easier adaptation to the training cycles
Cheers
TheEd
Going for sub 45 - Stef4n - 24-04-2012
Yeah, I do. Here's my heartrate at the end of each rest:
Rest 1: 128 BPM (Avg 152)
Rest 2: 133 BPM (Avg 161)
Rest 3: 138 BPM (Avg 162)
Rest 4: 144 BPM (Avg 166)
Rest 5: 146 BPM (Avg 168)
Minute after last k: 144 BPM (Avg 171)
Stefan
Going for sub 45 - TheEd - 24-04-2012
thanks .. enjoy recovery
TheEd
Going for sub 45 - Stef4n - 27-04-2012
I kept it easy the last 3 days, so I'm all ready for the 5k paced session tomorrow. What pace should I aim at?
Cheers,
Stefan
Day 1.9
Rest
Day 1.10
Easy 45 min
Day 1.11
Rest
Going for sub 45 - TheEd - 27-04-2012
Hi Stefan, look to start off @ 4.30 per k pace
then when you get to the last km you can go faster
enjoy
TheEd
Going for sub 45 - Stef4n - 28-04-2012
Hard session today, had trouble in maintaining the 4.30 pace. Last 2k required an AHR of 190+ :wow: I do feel good about my new PB on the 5k though, my previous best was 23:35, and today I ran 22:43 so it's quite an improvement.
Going for an easy run tomorrow I guess
Stefan
Day 1.12
5k paced
Distance: 5.00
Total Time: 22:43
AHR: 185
MaxHR: 196
Number | Time | Avg HR | Max HR
1 | 4:30 | 168 | 180
2 | 4:29 | 183 | 188
3 | 4:33 | 188 | 191
4 | 4:34 | 191 | 193
5 | 4:34 | 193 | 196
Going for sub 45 - TheEd - 29-04-2012
makes sure to take things easy for a few days
a light walk Sunday and 30 minutes easy for Monday
then we can discuss what will come up for the week and further
nice going
TheEd