26-04-2011, 11:49 AM
I saw from other threads that you recommend doing a 4k trial run. Which I did yesterday (still on the treadmill). This is the result:
km Pace Avg HR Max HR
1 00:04:26 152 159
2 00:04:17 163 165
3 00:04:19 166 169
4 00:04:19 168 170
Total 17:21, avg. pace 4:20.
Did a warm-up 2k, and 4k afterwards (easy pace), so total 10.
Set the treadmill on a 1% incline.
For the warm-up, these are the data:
1 00:06:06 105 116
2 00:05:26 130 134
for the last 4K:
7 00:05:29 150 169
8 00:05:00 155 157
9 00:05:26 147 153
10 00:05:26 144 146
Based on this, what pace do you recommend for the 1k and 2k interval runs?
km Pace Avg HR Max HR
1 00:04:26 152 159
2 00:04:17 163 165
3 00:04:19 166 169
4 00:04:19 168 170
Total 17:21, avg. pace 4:20.
Did a warm-up 2k, and 4k afterwards (easy pace), so total 10.
Set the treadmill on a 1% incline.
For the warm-up, these are the data:
1 00:06:06 105 116
2 00:05:26 130 134
for the last 4K:
7 00:05:29 150 169
8 00:05:00 155 157
9 00:05:26 147 153
10 00:05:26 144 146
Based on this, what pace do you recommend for the 1k and 2k interval runs?