06-12-2011, 10:03 AM
Doh....read this just now after i got back. Ah well...5:50-5:40 was my aim...start around 5:50...go to 5:40...:
Stopped at 15k on the dot:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:11.5 | 123 | 131
2 | 5:49.6 | 134 | 136
3 | 5:49.0 | 135 | 139
4 | 5:49.7 | 137 | 139
5 | 5:46.4 | 133 | 141
6 | 5:45.5 | 140 | 145
7 | 5:42.0 | 145 | 147
8 | 5:42.7 | 146 | 149
9 | 5:42.8 | 148 | 150
10 | 5:41.9 | 149 | 152
11 | 5:43.7 | 152 | 154
12 | 5:42.8 | 153 | 154
13 | 5:42.8 | 155 | 156
14 | 6:01.8 | 155 | 158 **
15 | 5:42.8 | 160 | 168 **
1:26:55
In the 14th and 15th km the treadmills emergency stop engaged, so i had to stop and re-ramp the speed back up...on the last km, i slowly moved the speed upto 15kph for fun, but thanks to the slow restart, didn't beat my old pace, but did get my heart rate going.
5:42 was a pretty easy doable pace, despite my heart rate getting up to 150+...
For the next easy runs of 30min, i'll aim around 5:30...
What should i be aiming for on my 6x1k pace?
Regards..
Stopped at 15k on the dot:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:11.5 | 123 | 131
2 | 5:49.6 | 134 | 136
3 | 5:49.0 | 135 | 139
4 | 5:49.7 | 137 | 139
5 | 5:46.4 | 133 | 141
6 | 5:45.5 | 140 | 145
7 | 5:42.0 | 145 | 147
8 | 5:42.7 | 146 | 149
9 | 5:42.8 | 148 | 150
10 | 5:41.9 | 149 | 152
11 | 5:43.7 | 152 | 154
12 | 5:42.8 | 153 | 154
13 | 5:42.8 | 155 | 156
14 | 6:01.8 | 155 | 158 **
15 | 5:42.8 | 160 | 168 **
1:26:55
In the 14th and 15th km the treadmills emergency stop engaged, so i had to stop and re-ramp the speed back up...on the last km, i slowly moved the speed upto 15kph for fun, but thanks to the slow restart, didn't beat my old pace, but did get my heart rate going.
5:42 was a pretty easy doable pace, despite my heart rate getting up to 150+...
For the next easy runs of 30min, i'll aim around 5:30...
What should i be aiming for on my 6x1k pace?
Regards..