09-12-2011, 12:09 PM
Update...
Wednesday:
30min easy running - 5:30ish pace:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:43.6 | 133 | 143
2 | 5:30.2 | 144 | 148
3 | 5:29.8 | 145 | 148
4 | 5:29.5 | 146 | 147
5 | 5:29.8 | 147 | 150
X | 2:18.6 | 148 | 150 - final partial km
Thursday:
30min easy running - 5:30ish pace:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:07.8 | 115 | 131 * include 1min walk
2 | 5:29.8 | 132 | 135
3 | 5:29.8 | 134 | 136
4 | 5:29.8 | 136 | 140
5 | 5:30.3 | 135 | 142 * emerg prob (treadmill stopped + had to start again)
X | 1:55.3 | 140 | 142
Friday:
6x1k intervals...:
Treadmill @ 1% incline
KM | time | AHR | MHR
1 | 4:10.7 | 148 | 157
Rest | 95s - HR: 157 - 118
2 | 4:09.2 | 153 | 161
Rest | 95.9s - HR: 161 - 118
3 | 4:06.0 | 155 | 164
Rest | 92.9s - HR: 164 - 132
4 | 4:05.0 | 159 | 169
Rest | 93.8s - HR: 168 - 139
5 | 4:02.9 | 163 | 171
Rest | 97.8s - HR: 171 - 144
6 | 3:56.0 | 167 | 176
Note: I'd start my distance and time tracking once the treadmill was almost upto speed since it would take about 20-25s to ramp up to speed! It would take about 9s to slow down and stop. So I rested for 60s TOTALLY stopped, plus the ramp up/down times...hence the total rest of 90+s....
Pretty pleased. The treadmill makes it easy to dial in a level of effort (as long as you can maintain it). So I started at 14.4kph (4:10/km) and each interval there after bumped it up 0.1kph. Until the final km, i felt pretty good so i started at 15kph and upped it over the last half km...fun fun. I find monkeying with the controls (upping it every 100m) nice and distracting from the fact i can't breath
hehe, allowing me to fool myself into running harder for longer period. Haha.
After cooling down, i felt pretty good actually. Not bagged at all like after the 2k session...felt like i could keep running - although maybe not at that sustained pace...
Also, the two 30min easy runs - note my heart rate difference for each session - both at the same pace. The 2nd day was noticeably easier. I'm going to guess its due to recovery from the long run 3 days ago...? That was the longest i've run in a long while...mildly stressful on the system probably. Hehe.
Anyway...30min easy running and an hour and a rest over the next 3 days...?
Then the 5k paced run...I'm not sure what i should be targetting for a time on that 5k run...The sub45 program says not to go faster than 21:30...But that seems so arbitrary...I'm sure you can advise something more precise considering my current state...
That is all, thanks TheEd!
SirChimp
Wednesday:
30min easy running - 5:30ish pace:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:43.6 | 133 | 143
2 | 5:30.2 | 144 | 148
3 | 5:29.8 | 145 | 148
4 | 5:29.5 | 146 | 147
5 | 5:29.8 | 147 | 150
X | 2:18.6 | 148 | 150 - final partial km
Thursday:
30min easy running - 5:30ish pace:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:07.8 | 115 | 131 * include 1min walk
2 | 5:29.8 | 132 | 135
3 | 5:29.8 | 134 | 136
4 | 5:29.8 | 136 | 140
5 | 5:30.3 | 135 | 142 * emerg prob (treadmill stopped + had to start again)
X | 1:55.3 | 140 | 142
Friday:
6x1k intervals...:
Treadmill @ 1% incline
KM | time | AHR | MHR
1 | 4:10.7 | 148 | 157
Rest | 95s - HR: 157 - 118
2 | 4:09.2 | 153 | 161
Rest | 95.9s - HR: 161 - 118
3 | 4:06.0 | 155 | 164
Rest | 92.9s - HR: 164 - 132
4 | 4:05.0 | 159 | 169
Rest | 93.8s - HR: 168 - 139
5 | 4:02.9 | 163 | 171
Rest | 97.8s - HR: 171 - 144
6 | 3:56.0 | 167 | 176
Note: I'd start my distance and time tracking once the treadmill was almost upto speed since it would take about 20-25s to ramp up to speed! It would take about 9s to slow down and stop. So I rested for 60s TOTALLY stopped, plus the ramp up/down times...hence the total rest of 90+s....
Pretty pleased. The treadmill makes it easy to dial in a level of effort (as long as you can maintain it). So I started at 14.4kph (4:10/km) and each interval there after bumped it up 0.1kph. Until the final km, i felt pretty good so i started at 15kph and upped it over the last half km...fun fun. I find monkeying with the controls (upping it every 100m) nice and distracting from the fact i can't breath
hehe, allowing me to fool myself into running harder for longer period. Haha.After cooling down, i felt pretty good actually. Not bagged at all like after the 2k session...felt like i could keep running - although maybe not at that sustained pace...
Also, the two 30min easy runs - note my heart rate difference for each session - both at the same pace. The 2nd day was noticeably easier. I'm going to guess its due to recovery from the long run 3 days ago...? That was the longest i've run in a long while...mildly stressful on the system probably. Hehe.
Anyway...30min easy running and an hour and a rest over the next 3 days...?
Then the 5k paced run...I'm not sure what i should be targetting for a time on that 5k run...The sub45 program says not to go faster than 21:30...But that seems so arbitrary...I'm sure you can advise something more precise considering my current state...
That is all, thanks TheEd!
SirChimp