30-12-2011, 02:05 PM
6x1km...My plan was to start at 15kph / 4:00/km and go up from there...:
Treadmill @ 1% incline
KM | time | AHR | MHR
1 | 3:59.9 | 151 | 161
Rest: 60.8s + 30.1s
HR Rest: 162 -> 121
2 | 3:59.8 | 157 | 167
Rest: 60.6s + 26.5s
HR Rest: 167 -> 132
3 | 3:57.8 | 160 | 171
Rest: 70.5s + 32.5s (machine wouldn't stop for 10s - included in ramp down time, so took extra few sec rest)
HR Rest: 172 -> 135
4 | 3:57.9 | 164 | 174
Rest: 60.4s + 26.4s
HR Rest: 174 -> 149
5 | 3:56.9 | 169 | 176
Rest: 60.5s + 29.4s
HR Rest: 176 -> 154
6 | 3:49.0 | 174 | 182
Rest: 60.5s + 11.5s (just count ramp down time + 1 min of rest to see where HR got)
HR Rest: 183 -> 162
First 2km, had the machine at 15kph, then started nudging it up, until the last km where i moved it up .1/100m until the last leg where i bumped it to 17.1/km ..could probably have given it a bit more.
Overall, pretty pleased. I think i had a few 0.1km/hr to improve on each km if i think about it, but overall happy with the performance.
Prior to the session, i ran 1km at an easy pace with the last 30s @ 4:00/km pace. One thing I'm wondering is how close to a race/quality session should i do my warmup...ie Should i finish my warm up and immediatly start the session/race? Or wait til my pulse drops to some specific range? I just waited until my pulse was sub 80 and i was psyched to go...i think it was a bit too long as i was starting to cool off. For a real road race where you have tonnes of people crowding around it might be difficult to time a warmup with any great precision unfortunately...
So two questions in summary:
1) how close to the race/quality session should i plan to FINISH my warmup routine?
2) A couple days of easy running then the 5k paced run...what should i target for my time on that run? Still keep it around 21:30? Or can i speed it up a bit?
Thanks...hope you're having some good holidays!
Treadmill @ 1% incline
KM | time | AHR | MHR
1 | 3:59.9 | 151 | 161
Rest: 60.8s + 30.1s
HR Rest: 162 -> 121
2 | 3:59.8 | 157 | 167
Rest: 60.6s + 26.5s
HR Rest: 167 -> 132
3 | 3:57.8 | 160 | 171
Rest: 70.5s + 32.5s (machine wouldn't stop for 10s - included in ramp down time, so took extra few sec rest)
HR Rest: 172 -> 135
4 | 3:57.9 | 164 | 174
Rest: 60.4s + 26.4s
HR Rest: 174 -> 149
5 | 3:56.9 | 169 | 176
Rest: 60.5s + 29.4s
HR Rest: 176 -> 154
6 | 3:49.0 | 174 | 182
Rest: 60.5s + 11.5s (just count ramp down time + 1 min of rest to see where HR got)
HR Rest: 183 -> 162
First 2km, had the machine at 15kph, then started nudging it up, until the last km where i moved it up .1/100m until the last leg where i bumped it to 17.1/km ..could probably have given it a bit more.
Overall, pretty pleased. I think i had a few 0.1km/hr to improve on each km if i think about it, but overall happy with the performance.
Prior to the session, i ran 1km at an easy pace with the last 30s @ 4:00/km pace. One thing I'm wondering is how close to a race/quality session should i do my warmup...ie Should i finish my warm up and immediatly start the session/race? Or wait til my pulse drops to some specific range? I just waited until my pulse was sub 80 and i was psyched to go...i think it was a bit too long as i was starting to cool off. For a real road race where you have tonnes of people crowding around it might be difficult to time a warmup with any great precision unfortunately...
So two questions in summary:
1) how close to the race/quality session should i plan to FINISH my warmup routine?
2) A couple days of easy running then the 5k paced run...what should i target for my time on that run? Still keep it around 21:30? Or can i speed it up a bit?
Thanks...hope you're having some good holidays!