05-04-2011, 04:48 PM
Ok First Cycle Down - Marquee Workouts Posted. All performed with 60 seconds Recovery
5 x 2k 6:48, 6:52, 6:55, 7:01, 7:00 - these were performed 2 days after 6 x 1k as you had me start over. I was exhausted, but did complete.
6 x 1k - 3:17, 3:17, 3:18, 3:19, 3:17, 3:20
12 x 400 , 74-75 (all within that range)
Final Race:
16:41 5k - Strong Winds, 19th Overall (Winner was 14:56, was 30 seconds slower than the previous year, so i believe the wind had an impact). 1k splits were 3:15, 3:15, 3:23, 3:24, 3:21 (33 second 200 to finish). We had about a 20 mph headwind from 3k-5k. I did my best to draft, however simply couldn't hold pace - was disappointed. I am not sure what this would have translated to on a calm day. Thoughts?
Shall I proceed to the second round? not feeling any faster yet, really committing to sticking to the plan and hope to see results.
Next Race: 8k this weekend , however not important. April 28th is a 5k I was hoping to use as my next checkpoint race at the end of a cycle.
Thoughts? Looking for your guidance on 2k, 1k and 400 paces.
Thanks!
5 x 2k 6:48, 6:52, 6:55, 7:01, 7:00 - these were performed 2 days after 6 x 1k as you had me start over. I was exhausted, but did complete.
6 x 1k - 3:17, 3:17, 3:18, 3:19, 3:17, 3:20
12 x 400 , 74-75 (all within that range)
Final Race:
16:41 5k - Strong Winds, 19th Overall (Winner was 14:56, was 30 seconds slower than the previous year, so i believe the wind had an impact). 1k splits were 3:15, 3:15, 3:23, 3:24, 3:21 (33 second 200 to finish). We had about a 20 mph headwind from 3k-5k. I did my best to draft, however simply couldn't hold pace - was disappointed. I am not sure what this would have translated to on a calm day. Thoughts?
Shall I proceed to the second round? not feeling any faster yet, really committing to sticking to the plan and hope to see results.
Next Race: 8k this weekend , however not important. April 28th is a 5k I was hoping to use as my next checkpoint race at the end of a cycle.
Thoughts? Looking for your guidance on 2k, 1k and 400 paces.
Thanks!