19-01-2009, 08:36 AM
3:50 was a good start, then I could push the 2nd k a little harder to reach 166. From 2nd to 4th km the hr was stable at 166-167 but the pace was a little reduced. At 166-167 (test 081022) I am running at threshold hr so I am at the edge of where lactid acid starts to accumulate.
I could not push the pace as used to on races/time-trials but that is why I was quite fresh at finish.
Had a quick look at hr in 3 races 2-4 months ago.
date distance avg.hr
080913 10k 172
080927 30k 166
081101 13k 172
A deeper look into 30k run:
48% (14,7k) of racetime at hr 160-166
41,6% (11,9k) of racetime at hr 166-172
BR /Kilroy
I could not push the pace as used to on races/time-trials but that is why I was quite fresh at finish.
Had a quick look at hr in 3 races 2-4 months ago.
date distance avg.hr
080913 10k 172
080927 30k 166
081101 13k 172
A deeper look into 30k run:
48% (14,7k) of racetime at hr 160-166
41,6% (11,9k) of racetime at hr 166-172
BR /Kilroy