16-12-2011, 12:29 PM
Fartlek was today...
3x5min @ race pace...,1min easy
I targetted 15kph for race pace (20min 5k), and 10kph easy pace...
I did 2km first at an easy pace, then the first 5min @ 15kph...tough....1min easy....then the 2nd I had to dial it back to 14kph at about 4min...then the 3rd I was gassed...So I did it somewhere around 12-13kph...
hehe...Otherwise felt good after the run...
I think i broke my own rule of lifting weights before such a session. As well, 15kph might be a bit optimistic...however, I'm going to give it a shot in 4 days for my 'race day' 5k.
Next 4 days:
40min easy running (will adjust speed to keep heart rate down to 140max)
40min easy running (same)
rest
5k speed trial - going to try for 20min or better. My lifting sessions align well so i won't be tired from them. As well, I'm going to make sure i get proper sleep, proper food and hydration in advance...give myself the best chance possible...I think i can do it.
I'll report back after the 5k...wish me luck
3x5min @ race pace...,1min easy
I targetted 15kph for race pace (20min 5k), and 10kph easy pace...
I did 2km first at an easy pace, then the first 5min @ 15kph...tough....1min easy....then the 2nd I had to dial it back to 14kph at about 4min...then the 3rd I was gassed...So I did it somewhere around 12-13kph...
hehe...Otherwise felt good after the run...
I think i broke my own rule of lifting weights before such a session. As well, 15kph might be a bit optimistic...however, I'm going to give it a shot in 4 days for my 'race day' 5k.
Next 4 days:
40min easy running (will adjust speed to keep heart rate down to 140max)
40min easy running (same)
rest
5k speed trial - going to try for 20min or better
. My lifting sessions align well so i won't be tired from them. As well, I'm going to make sure i get proper sleep, proper food and hydration in advance...give myself the best chance possible...I think i can do it.I'll report back after the 5k...wish me luck