16-11-2011, 12:38 PM
Ok, did an easy 30min of running on tuesday (got behind by day).
Did my 6x1k session just now (my wednesday) with the following results:
Treadmill @ 1% incline
KM | time | AHR | MHR
1 | 4:33.8 | 142 | 153 * 0% for 800m!
R | 1:24.9 | 132 | 153
2 | 4:29.7 | 149 | 159
R | 1:23.0 | 141 | 159
3 | 4:29.7 | 154 | 163
R | 1:22.6 | 147 | 163
4 | 4:29.6 | 157 | 165
R | 1:23.0 | 151 | 165
5 | 4:29.2 | 160 | 168
R | 1:35.8 | 152 | 168
6 | 4:29.9 | 162 | 169
Note - the first km was a bit easy and i noticed the incline was 0%...i moved it to 1% at about 800m.
Also, the first km was a bit slow because i started my timer before the treadmill was at full speed. For km 2-6, i would wait until the treadmill was at full speed, note the km distance, start my timer, and run 1 full km, then stop my timer (hit the lap button) and pause the treadmill. So my rest periods include both the ramp up and ramp down times on the treadmill. So i was really only stopped for 60s with about 10s to ramp up and down on each end included in my rest.
Overall...started to get a little tough in km 5 and 6...but overall i think i had enough to go a few second faster per km definitely.
Whats next. Easy 30min tomorrow, followed by easy 1hr the next day? And then a rest? For an easy pace, should i be going at my 'conversational speed' or should i dial in about 1min/km slower than my ideal race pace - ie...5:30 at the moment? Or something else?
Thanks!
Did my 6x1k session just now (my wednesday) with the following results:
Treadmill @ 1% incline
KM | time | AHR | MHR
1 | 4:33.8 | 142 | 153 * 0% for 800m!
R | 1:24.9 | 132 | 153
2 | 4:29.7 | 149 | 159
R | 1:23.0 | 141 | 159
3 | 4:29.7 | 154 | 163
R | 1:22.6 | 147 | 163
4 | 4:29.6 | 157 | 165
R | 1:23.0 | 151 | 165
5 | 4:29.2 | 160 | 168
R | 1:35.8 | 152 | 168
6 | 4:29.9 | 162 | 169
Note - the first km was a bit easy and i noticed the incline was 0%...i moved it to 1% at about 800m.
Also, the first km was a bit slow because i started my timer before the treadmill was at full speed. For km 2-6, i would wait until the treadmill was at full speed, note the km distance, start my timer, and run 1 full km, then stop my timer (hit the lap button) and pause the treadmill. So my rest periods include both the ramp up and ramp down times on the treadmill. So i was really only stopped for 60s with about 10s to ramp up and down on each end included in my rest.
Overall...started to get a little tough in km 5 and 6...but overall i think i had enough to go a few second faster per km definitely.
Whats next. Easy 30min tomorrow, followed by easy 1hr the next day? And then a rest? For an easy pace, should i be going at my 'conversational speed' or should i dial in about 1min/km slower than my ideal race pace - ie...5:30 at the moment? Or something else?
Thanks!