Starting over :)

[wookie]

wookie, apologies for somehow missing your previous posts (must increase the amount of threads displayed in sidebar)

I see from your previous 2k session that you look to be quite comfortable at around 4.25 per k .. so maybe you could consider starting at 4.25 per k and if feeling good after the first 2 you can consider 4.20 per k

so u looking at 8.50 for the first 2 x 2k

and thereafter 8.40

hope this works out

TheEd

haha, no worries!

Thanks, I'll try 4:25x2 x 2 and then 4:20x2 x 2

Update tomorrow!

Have a good night!

[wookie]

Okay, here's my Wednesday set. I was quite tired before it as I had my long run on Monday and then Hockey Tuesday. Coming off a wedding weekend I was feeling quite spent. Also was at Physio about 2 hours before the run and did some abductor/aductor, hipflexer/hamstring resistance tests (pushes and pulls against an electric measureing device) to test strength. During the 2km sets my calves were a bit sore and I'm fairly stiff today, I can tell I worked hard.

2.00 km, 8:46, 4:24 per KM, Average HR 158 bpm

Rest 1:26, HR dropped from 176 bpm, to 123 bpm, average 139 bps

2.01 km, 8:45, 4:21 per KM, Average HR 168 bpm

Rest 1:28, HR dropped from 166 bpm, to 124 bpm, average 139 bpm

2.00 km, 8:50, 4:25 per KM, Average HR 169 bpm
(this set should have been marginally faster than it says. I got tangled up with the dog and slowed for a few seconds)

Rest 1:29, HR dropped from 173 bpm, to 133 bpm, average 148 bpm

2.01 km, 8:44, 4:21 per KM, Average HR 171 bpm
(this set same as above, had a dog jump out at me and slowed things down, but I really picked it up to hit that 4:20 pace, over a few stretches I hit 4:40-4:50 and had to average 4:10ish for the last 350m to make up for the slow parts.)

After that, my 6:00 minutes of rest was as follows:

Rest 2:00, HR dropped from 171 bpm, to 125 bpm, average 141 bps
Rest 2:00, HR dropped from 124 bpm, to 115 bpm, average 119 bps
Rest 2:00, HR dropped from 116 bpm, to 110 bpm, average 112 bps

My next run is Friday, I'm going for a hike Saturday and Hockey Sunday, then long run Monday, off today obviously, but was wondering if I should take off the Friday run which should be 55 mins.

Thanks!

[wookie]

Took friday off and did my 55 min run on Saturday after a light hike.

Hockey today,
Long run 90:00 tomorrow (Monday)

Rest tuesday (might swim)

4x2km Wednesday. Any suggestions based on last weeks sets?

Thanks!

[TheEd]

Hi wookie, include the 1k session into your routine

so you not doing the 2k each week

so increase the pace by 10 seconds and do the 5 x 1k with a Rest of 60 seconds in-between

hope this works out for you

TheEd

[wookie]

Hi Ed! Hope you're having a good week!

Snowstorm on Monday, tuesday, missed my long run monday, instead did a 75 min snowshoe jog, which is pretty damn hard, so I guess I didn't miss. Wednesday got warm then froze in the evening, no way I was doing a paced run in the dark with patches of ice. So after taking tuesday / wednesday off I got my 6x1 today (thursday). Went well but my watch wasn't setup to show my pace all the time. It was cycling through HR, time and pace, there was also some mild wind so I just ran hard. Sometimes I was within the right speed, other times off by :05 either way. Anyway. . .

.9971 km, 4:07, 4:08 per KM, Average HR 158 bpm
Rest 1:30, HR dropped from 161 bpm, to 120 bpm, average 135 bpm

1.00 km, 4:02, 4:02 per KM, Average HR 158 bpm
Rest 1:30, HR dropped from 170 bpm, to 123 bpm, average 141 bps

1.00 km, 3:58, 3:58 per KM, Average HR 163 bpm (whoops, too fast)
Rest 1:30, HR dropped from 167 bpm, to 122 bpm, average 139 bpm

1.01 km, 4:09, 4:08 per KM, Average HR 163 bpm
Rest 1:32, HR dropped from 167 bpm, to 126 bpm, average 145 bpm

1.00 km, 4:02, 4:02 per KM, Average HR 167 bpm
Rest 1:30, HR dropped from 172 bpm, to 129 bpm, average 146 bpm

1.00 km, 4:02, 4:02 per KM, Average HR 168 bpm

After that, my 6:00 minutes of rest was as follows:

Rest 2:00, HR dropped from 171 bpm, to 114 bpm, average 134 bps
Rest 2:00, HR dropped from 117 bpm, to 109 bpm, average 111 bps
Rest 2:00, HR dropped from 107 bpm, to 102 bpm, average 103 bps

How's that (above) looking?

Alsio I've got a hockey game on Saturday morning. So I think I'm going to skip the Friday run and maybe do it on Saturday later in the day after hockey. But then I've got hockey on Tuesday and I don't want to do my long run Monday followed by hockey tuesday. . . Should I scrap the Friday run, not try to do it on Saturday and instead just do the long run on Sunday?

Thanks, enjoy the weekend!

[TheEd]

yeppers .. do the 'light' long run on Sunday

your 1000m session looks decent .. your heart rate training range looks good and the pace shows you around a sub 21 minute 5k

onwards and forwards

have a good weekend

TheEd

[wookie]

Hello,

Did my long run today (Sunday March 11th)

1:35, 15.51 km, 6:08 per km, average HR 146 bpm.

What should I be doing for my Wednesday pace run?

Also don't have a plan for after this week

Monday (might ride the bike)
Tuesday (Hockey)
Wednesday (Paced run, waiting for TheEd to tell me what to do)
Thursday (rest?)
Friday (60 minute run)
Saturday (open)
Sunday (open)
Monday (Hockey)
Tuesday (open)
Wedneday (open)
Thursday (open)
Friday (open)
Saturday Race Day 21k

Thanks!

[TheEd]

Hi wookie, to be honest bvest to have an easy or no run day after the hockey, so move the 5k paced to Thursday .. a sub 22 minute run is fine for this day .. start out on that target and if you feeling good then run the last 1k quicker .. enjoy

Wednesday (rest)
Thursday (Paced run, waiting for TheEd to tell me what to do)
Friday (rest)
Saturday (60 minute run)
Sunday (open)
Monday (Hockey)
Tuesday (open)
Wedneday (open) - light running in prep for 21k
Thursday (open)
Friday (open)
Saturday Race Day 21k

---------------------------

please let me know if this suitable?

TheEd

[wookie]

Hi wookie, to be honest bvest to have an easy or no run day after the hockey, so move the 5k paced to Thursday .. a sub 22 minute run is fine for this day .. start out on that target and if you feeling good then run the last 1k quicker .. enjoy

Wednesday (rest)
Thursday (Paced run, waiting for TheEd to tell me what to do)
Friday (rest)
Saturday (60 minute run)
Sunday (open)
Monday (Hockey)
Tuesday (open)
Wedneday (open) - light running in prep for 21k
Thursday (open)
Friday (open)
Saturday Race Day 21k

---------------------------

please let me know if this suitable?

TheEd

Looks pretty good. I'll either check in later in the week after the 5km paced run or after the weekend!

Thanks - have a good week!

[wookie]

Hi,

Figured I'd check in now. Did my 5.0 km run. It was quite windy, more of a cross wind, seemed to feel it more against me then with me even though I did 2.5 one way and 2.5 the other way. haha.

5.0 km, 21:12 4:14 per KM, average HR 168 bpm, max HR 178 (after 2.6 km my HR was never below 170)

Rest 2:00, HR dropped from 174 bpm, to 120 bpm, average 142 bps
Rest 2:00, HR dropped from 120 bpm, to 102 bpm, average 113 bps
Rest 2:00, HR dropped from 102 bpm, to 96 bpm, average 99 bps

I'll do my 60 minutes and check in after for a plan for the remaining days and race day.

Have a good weekend!