26-01-2012, 10:44 AM
Makes sense I think...so what i did was the following:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:50.2 | 119 | 136 *walk a bit
2 | 5:12.8 | 137 | 139
3 | 5:19.8 | 138 | 141
4 | 5:25.7 | 140 | 142
5 | 5:30.8 | 140 | 142
6 | 5:39.9 | 140 | 144
Total:32:59.2
supposed to be 30min easy running, so I started out with a bit of a walk, then about 10.5kph and after a few minutes had it at 11.5 kph...where i kept it until my pulse hit 141 or so and then i'd dial the speed back again. So same as the long run, but just starting out a bit faster...
Feels good.
tomorrow have the 3x5min+1min fartlek session...Figure I'll run the 5minute stints at 4:00/km pace...my planned 5k race pace.
Regards,
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:50.2 | 119 | 136 *walk a bit
2 | 5:12.8 | 137 | 139
3 | 5:19.8 | 138 | 141
4 | 5:25.7 | 140 | 142
5 | 5:30.8 | 140 | 142
6 | 5:39.9 | 140 | 144
Total:32:59.2
supposed to be 30min easy running, so I started out with a bit of a walk, then about 10.5kph and after a few minutes had it at 11.5 kph...where i kept it until my pulse hit 141 or so and then i'd dial the speed back again. So same as the long run, but just starting out a bit faster...
Feels good.
tomorrow have the 3x5min+1min fartlek session...Figure I'll run the 5minute stints at 4:00/km pace...my planned 5k race pace.
Regards,