01-02-2012, 11:15 AM
TheEd,
Since last time I have run Fri, Sun, Mon and today. I rode Sat and Sun.
Fri run av HR 139, av pace 7:04/km, 7.7km total, I think it was because I did the brick session the day before?
Sat ride nice and easy and I was working on 'spinning'. It starts to get challenging around 120RPM as my pedal stroke is not even and I start bouncing. HR rises fairly quick with that RPM too.
Sun ride - was meant to be my long, steady ride but I did a 2hr MTB instead, which was particularly hard, but was set out more like intervals with the stopping. I think I have been missing this from my training as I was a lot weaker on the MTB than I was before.
Sun run - 12km pace 6:43/km. HR monitor went nuts so HR data was nuts, but last 4km it settled down averaging 6:28/km HR 142.
Mon run - was very very humid which I think slowed me down, so I just increased the HR a bit, still felt easy. pace 6:15/km, 5.6km total, av HR 150
Today - I was going to do the 2km intervals but I was feeling lazy
It's a first for me, so I started out with an easy jog and loved it the more I did it so I did a 4km TT (probably about time). Splits below:
km time av HR max HR
1 | 3:56 | 166 | 179
2 | 3:57 | 179 | 181
3 | 3:56 | 181 | 183
4 | 3:55 | 182 | 184
4.0km, 15:43, av HR 177. Conditions - Road, about 20C, light drizzle. Roads were pretty much flat, slight undulations and I had 1 turn around point. Measured on google maps track was 4.1km where as last 4km TT was 3.9km in 15:57.
What do you think this means for my interval times?
I am going to set a premature goal of less than 20min 5km. I think I could have done that today without too many dramas! What do you think this 4km TT roughly relates to for 10km?
Since last time I have run Fri, Sun, Mon and today. I rode Sat and Sun.
Fri run av HR 139, av pace 7:04/km, 7.7km total, I think it was because I did the brick session the day before?
Sat ride nice and easy and I was working on 'spinning'. It starts to get challenging around 120RPM as my pedal stroke is not even and I start bouncing. HR rises fairly quick with that RPM too.
Sun ride - was meant to be my long, steady ride but I did a 2hr MTB instead, which was particularly hard, but was set out more like intervals with the stopping. I think I have been missing this from my training as I was a lot weaker on the MTB than I was before.
Sun run - 12km pace 6:43/km. HR monitor went nuts so HR data was nuts, but last 4km it settled down averaging 6:28/km HR 142.
Mon run - was very very humid which I think slowed me down, so I just increased the HR a bit, still felt easy. pace 6:15/km, 5.6km total, av HR 150
Today - I was going to do the 2km intervals but I was feeling lazy
It's a first for me, so I started out with an easy jog and loved it the more I did it so I did a 4km TT (probably about time). Splits below:km time av HR max HR
1 | 3:56 | 166 | 179
2 | 3:57 | 179 | 181
3 | 3:56 | 181 | 183
4 | 3:55 | 182 | 184
4.0km, 15:43, av HR 177. Conditions - Road, about 20C, light drizzle. Roads were pretty much flat, slight undulations and I had 1 turn around point. Measured on google maps track was 4.1km where as last 4km TT was 3.9km in 15:57.
What do you think this means for my interval times?
I am going to set a premature goal of less than 20min 5km. I think I could have done that today without too many dramas! What do you think this 4km TT roughly relates to for 10km?