03-05-2011, 03:30 AM
The weather is getting a little "better" here, so it should be easier for me to follow the schedule now.
Day 8 - 30min @ 5:45 pace on treadmill
Day 9 - 10k @ 5:40 pace on treadmill
Day 10 - 1Hr easy run. 10.8k @ 5:37 pace. 136 avg HR, 160 max HR
Day 11 - Rest
Day 12 - 5k in 20:47 on track (5.05k @ 4:06 pace from GPS)
Lap - time - avg HR - max HR
1 - 1:39 - 156 - 173
2 - 1:41 - 172 - 175
3 - 1:42 - 174 - 175
4 - 1:41 - 175 - 177
5 - 1:39 - 176 - 177
6 - 1:39 - 177 - 178
7 - 1:41 - 176 - 177
8 - 1:40 - 175 - 177
9 - 1:40 - 176 - 178
10 - 1:40 - 176 - 177
11 - 1:40 - 175 - 177
12 - 1:39 - 175 - 175
13 - 0:49 - 175 - 176
Total - 20:47 - 174 - 178
I was aiming for about that time and I was able to follow a steady pace, but it was a bit harder than I expected. I was around 90% effort. I was tired from working outside before the run so that might be why it was hard.
Day 13 - 1 Hr easy run. 10.9k @ 5:32 pace
Day 14 - 30min easy run. 5.5k @ 5:29 pace. 132 avg HR, 148 max HR
Day 8 - 30min @ 5:45 pace on treadmill
Day 9 - 10k @ 5:40 pace on treadmill
Day 10 - 1Hr easy run. 10.8k @ 5:37 pace. 136 avg HR, 160 max HR
Day 11 - Rest
Day 12 - 5k in 20:47 on track (5.05k @ 4:06 pace from GPS)
Lap - time - avg HR - max HR
1 - 1:39 - 156 - 173
2 - 1:41 - 172 - 175
3 - 1:42 - 174 - 175
4 - 1:41 - 175 - 177
5 - 1:39 - 176 - 177
6 - 1:39 - 177 - 178
7 - 1:41 - 176 - 177
8 - 1:40 - 175 - 177
9 - 1:40 - 176 - 178
10 - 1:40 - 176 - 177
11 - 1:40 - 175 - 177
12 - 1:39 - 175 - 175
13 - 0:49 - 175 - 176
Total - 20:47 - 174 - 178
I was aiming for about that time and I was able to follow a steady pace, but it was a bit harder than I expected. I was around 90% effort. I was tired from working outside before the run so that might be why it was hard.
Day 13 - 1 Hr easy run. 10.9k @ 5:32 pace
Day 14 - 30min easy run. 5.5k @ 5:29 pace. 132 avg HR, 148 max HR