27-12-2011, 03:16 PM
1:30 easy run:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:50.3 | 129 | 140
2 | 5:45.6 | 136 | 138
3 | 5:46.1 | 136 | 140
4 | 5:46.5 | 137 | 139
5 | 5:45.8 | 138 | 141
6 | 5:45.9 | 138 | 141
7 | 5:45.7 | 140 | 142
8 | 5:45.7 | 142 | 144
9 | 6:13.1 | 139 | 143*machine restart
10 | 5:45.8 | 141 | 144
11 | 5:45.9 | 141 | 145
12 | 5:45.7 | 142 | 185*MHR glitch!
13 | 5:46.1 | 142 | 158*MHR glitch!
14 | 5:45.6 | 142 | 145
15 | 5:43.7 | 143 | 146
16 | 4:53.8 | 152 | 158 (fast last km for fun)
Total: 1:31:51.3
Strange glitch in my max heart rate...i did not have a heart attack there...just spiked for some reason...interference perhaps.
Made an effort to keep my heart rate around 140, except for the final 16th km where i upped the pace for fun. Nothing too special to report - felt quite easy, which is probably the point. I'll be making an effort to keep the HR around 135-140 for the majority of the run...letting it creep up a bit near the end. I theorize my max HR is around 183 (age 34). So with that in mind, am I in the right ball park?
As for increasing the easy runs? I'll aim to add a kilometer and a bit to the 30min runs...so rather than 5.5km or so as i've been hitting, I'll aim for 7km. - easy pace. An hour for each of those would probably be too big a jump in mileage just now. Maybe I'll aim to bump the 1:30 run next cycle to 2hours as well - which I think you might recommend in the more difficult programs for anyone planning to run 21ks...?
As for the next couple days:
Two days of easy 30min (or 7km as the case will be now).
Then the 6x1km session. What pace would you recommend I target for this session?
Now off to eat a cow - my HR monitor claims i burnt 1200+ calories on that run...
Regards
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:50.3 | 129 | 140
2 | 5:45.6 | 136 | 138
3 | 5:46.1 | 136 | 140
4 | 5:46.5 | 137 | 139
5 | 5:45.8 | 138 | 141
6 | 5:45.9 | 138 | 141
7 | 5:45.7 | 140 | 142
8 | 5:45.7 | 142 | 144
9 | 6:13.1 | 139 | 143*machine restart
10 | 5:45.8 | 141 | 144
11 | 5:45.9 | 141 | 145
12 | 5:45.7 | 142 | 185*MHR glitch!
13 | 5:46.1 | 142 | 158*MHR glitch!
14 | 5:45.6 | 142 | 145
15 | 5:43.7 | 143 | 146
16 | 4:53.8 | 152 | 158 (fast last km for fun)
Total: 1:31:51.3
Strange glitch in my max heart rate...i did not have a heart attack there...just spiked for some reason...interference perhaps.
Made an effort to keep my heart rate around 140, except for the final 16th km where i upped the pace for fun. Nothing too special to report - felt quite easy, which is probably the point. I'll be making an effort to keep the HR around 135-140 for the majority of the run...letting it creep up a bit near the end. I theorize my max HR is around 183 (age 34). So with that in mind, am I in the right ball park?
As for increasing the easy runs? I'll aim to add a kilometer and a bit to the 30min runs...so rather than 5.5km or so as i've been hitting, I'll aim for 7km. - easy pace. An hour for each of those would probably be too big a jump in mileage just now. Maybe I'll aim to bump the 1:30 run next cycle to 2hours as well - which I think you might recommend in the more difficult programs for anyone planning to run 21ks...?
As for the next couple days:
Two days of easy 30min (or 7km as the case will be now).
Then the 6x1km session. What pace would you recommend I target for this session?
Now off to eat a cow - my HR monitor claims i burnt 1200+ calories on that run...
Regards