21-05-2011, 12:48 AM
Day 6: 30min @ 5:50 pace (felt good - 40% effort)
Day 7: Rest - legs feel ok
Day 8: 6x1k in 4:00-4:05 R60
4:01 - 163 avg HR - 174 max HR - 125 HR during rest
4:00 - 165 - 174 - 110
3:57 - 164 - 173 - 115
3:59 - 165 - 173 - 115
4:00 - 164 - 172 - 115
3:55 - 165 - 173 - HR down to 80 after 3min
I was feeling pretty sluggish before this training, but I did a good 20min warm up with accelerations and felt ready after that. The workout was not very intense at about 80% effort. I felt faster and was holding myself back to run them in about 4min.
Day 9: 30min @ 5:45 on treadmill (felt good - 40% effort)
Day 10: 60min @ 5:25 pace (comfortable - 55% effort)
Day 11: Rest
Everything seems ok with my legs now. I think it was only a bit of muscle soreness from the smaller muscles that I don't use as much during winter.
What effort/time should I do for the 5K paced run tomorrow? I feel I could do close to 20min but I don't know if I should push myself at this time. I have my first 10K race in a week and then a 5K race in 3 weeks.
Day 7: Rest - legs feel ok
Day 8: 6x1k in 4:00-4:05 R60
4:01 - 163 avg HR - 174 max HR - 125 HR during rest
4:00 - 165 - 174 - 110
3:57 - 164 - 173 - 115
3:59 - 165 - 173 - 115
4:00 - 164 - 172 - 115
3:55 - 165 - 173 - HR down to 80 after 3min
I was feeling pretty sluggish before this training, but I did a good 20min warm up with accelerations and felt ready after that. The workout was not very intense at about 80% effort. I felt faster and was holding myself back to run them in about 4min.
Day 9: 30min @ 5:45 on treadmill (felt good - 40% effort)
Day 10: 60min @ 5:25 pace (comfortable - 55% effort)
Day 11: Rest
Everything seems ok with my legs now. I think it was only a bit of muscle soreness from the smaller muscles that I don't use as much during winter.
What effort/time should I do for the 5K paced run tomorrow? I feel I could do close to 20min but I don't know if I should push myself at this time. I have my first 10K race in a week and then a 5K race in 3 weeks.