24-01-2012, 09:56 AM
5k Paced Run (day 12 on the sub 45 program):
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:10.9 | 144 | 158
2 | 4:11.7 | 160 | 163
3 | 4:12.0 | 165 | 168
4 | 4:09.8 | 169 | 171
5 | 3:52.9 | 174 | 179
20:37.3
Generally pretty pleased. I wanted to go out a bit faster but decided to hold off until the last km...only increaseing a wee bit in km 4 and then a fair bit in km5. I was well rested and fairly well hydrated, though maybe a bit hungry. My pulse was a fair bit lower than my previous 5k paced session which saw me run 20:55. Though, mid way through todays session i was trying to talk myself into quitting, but as you can see my pulse was only about 165 midway, and so I knew i had a lot of effort less - considering some of those 2k sessions where i ran at 180avg for 8min+! Definitely a good lessen in knowing what i really can do vs listening to my wussy inner voice while running. hehe
I must say though, despite my HR being lower, i think it felt harder than the previous 5k paced session...
1 more week until another self test day...I figure I'll give the sub 20 5k another go..this time no excuses
In the mean time some easy running and the fartlek session...
Regards
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:10.9 | 144 | 158
2 | 4:11.7 | 160 | 163
3 | 4:12.0 | 165 | 168
4 | 4:09.8 | 169 | 171
5 | 3:52.9 | 174 | 179
20:37.3
Generally pretty pleased. I wanted to go out a bit faster but decided to hold off until the last km...only increaseing a wee bit in km 4 and then a fair bit in km5. I was well rested and fairly well hydrated, though maybe a bit hungry. My pulse was a fair bit lower than my previous 5k paced session which saw me run 20:55. Though, mid way through todays session i was trying to talk myself into quitting, but as you can see my pulse was only about 165 midway, and so I knew i had a lot of effort less - considering some of those 2k sessions where i ran at 180avg for 8min+! Definitely a good lessen in knowing what i really can do vs listening to my wussy inner voice while running. hehe
I must say though, despite my HR being lower, i think it felt harder than the previous 5k paced session...
1 more week until another self test day...I figure I'll give the sub 20 5k another go..this time no excuses
In the mean time some easy running and the fartlek session...
Regards