14-04-2015, 08:28 PM
Today I completed the 1Ks which were actually slower than the last time I did them. I probably started too quick and it was very hot as well. I also used a different route than I normally do which had a few extra hills than my other course which is completely flat. The long run was a bit slower than I may have liked but overall not too bad.
I've just been reading up on what pace I should be doing these sprints in according to your 10k tips. Given that my pace for 4k was 17:30 I will try and stick to doing the 2Ks in 4:30, at least for the first three laps and the 1Ks starting at 4:20. Does this sound good to you?
Time Distance Avg HR Max HR
4:06.0 1 164 178
4:05.3 1 173 181
4:14.9 1 177 184
4:21.3 1 177 184
4:36.4 1 179 185
4:36 1 178 184
Start Time Distance Avg Speed(Avg Pace) Max Speed(Best Pace) Avg HR Max HR
Mon, Apr 13, 2015 7:48 55:43 9.18 6:04 2:53 139 149
Sat, Apr 11, 2015 7:54 1:30:12 13.76 6:33 4:19 144 157
I've just been reading up on what pace I should be doing these sprints in according to your 10k tips. Given that my pace for 4k was 17:30 I will try and stick to doing the 2Ks in 4:30, at least for the first three laps and the 1Ks starting at 4:20. Does this sound good to you?
Time Distance Avg HR Max HR
4:06.0 1 164 178
4:05.3 1 173 181
4:14.9 1 177 184
4:21.3 1 177 184
4:36.4 1 179 185
4:36 1 178 184
Start Time Distance Avg Speed(Avg Pace) Max Speed(Best Pace) Avg HR Max HR
Mon, Apr 13, 2015 7:48 55:43 9.18 6:04 2:53 139 149
Sat, Apr 11, 2015 7:54 1:30:12 13.76 6:33 4:19 144 157