06-02-2012, 11:09 AM
The balance affected...if you mean the rhythm, as in training myself to be ready for a race effort every three weeks...i see what you mean. Pushing it off a day shouldn't make a huge difference? Anyway, i do need to re-align for my race on a weekend eventually...
either way, woke up - felt better, no sign of a cold. So i decided i'd do the missed 2k day...my plan was to start at 4:05/km and up it from there if i felt like it. The results below:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:05.9 | 142 | 154
2 | 4:04.9 | 157 | 159
Total: 8:09.8 (R: 90.9s + 18.0 HR: 159 -> 115)
3 | 4:03.0 | 152 | 162
4 | 4:02.6 | 164| 166
Total: 8:05.6 (R: 90.7 + 17.5 HR: 166 -> 129)
5 | 4:03.7 | 159 | 167
6 | 4:02.8 | 168 | 170
Total: 8:06.5 (R: 90.6 + 16.5 HR: 170 -> 140)
7 | 4:02.9 | 163 | 170
8 | 4:02.7 | 171 | 173
Total: 8:05.6 (R: 90.8 + 14.7 HR: 173 -> 145)
9 | 4:02.5 | 168 | 174
10 | 3:57.9 | 175 | 176
Total: 8:00.4 (R: 90.2 HR: 176 -> 149)
Total: 49:08.8
160/176 AHR/MHR
So I bumped it to 4:03(14.8kph) after the first interval, and kept it there until the final kilometer of the final interval where i bumped it up a bit. My heart rate indicates i had more to give, but i didn't feel like i had a huge amount more to give. I think i was definitely holding back since i didn't know how i was going to feel closer to the end.
Either way, fairly pleased. Significant improvement on my previous 2k sessions in both speed and heart rate at speed.
One funny thing - including the rest+rampup periods, and the rest at the end (90seconds just to watch where my heart rate ended up...for future comparison), i set a personal best at the 10k
49:08.8. hahah. Although, thats only because i haven't actually raced a 10k since last year - april.
I did what you said and asked myself after the last 2k if i want to do a 2hour+ run for my long run...haha. As expected, i had many a good reason not to want to. I think i'll extend it as you suggested...1:45:00...and round up to the nearest kilometer so as to run an even distance.
Anyway...another rest day tomorrow, then the long run - sound good?
Regards,
ps - relaxing now after that session feeling really good. Mainly the satisfaction of having completed it and not given up, but also physically just feeling great.
either way, woke up - felt better, no sign of a cold. So i decided i'd do the missed 2k day...my plan was to start at 4:05/km and up it from there if i felt like it. The results below:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:05.9 | 142 | 154
2 | 4:04.9 | 157 | 159
Total: 8:09.8 (R: 90.9s + 18.0 HR: 159 -> 115)
3 | 4:03.0 | 152 | 162
4 | 4:02.6 | 164| 166
Total: 8:05.6 (R: 90.7 + 17.5 HR: 166 -> 129)
5 | 4:03.7 | 159 | 167
6 | 4:02.8 | 168 | 170
Total: 8:06.5 (R: 90.6 + 16.5 HR: 170 -> 140)
7 | 4:02.9 | 163 | 170
8 | 4:02.7 | 171 | 173
Total: 8:05.6 (R: 90.8 + 14.7 HR: 173 -> 145)
9 | 4:02.5 | 168 | 174
10 | 3:57.9 | 175 | 176
Total: 8:00.4 (R: 90.2 HR: 176 -> 149)
Total: 49:08.8
160/176 AHR/MHR
So I bumped it to 4:03(14.8kph) after the first interval, and kept it there until the final kilometer of the final interval where i bumped it up a bit. My heart rate indicates i had more to give, but i didn't feel like i had a huge amount more to give. I think i was definitely holding back since i didn't know how i was going to feel closer to the end.
Either way, fairly pleased. Significant improvement on my previous 2k sessions in both speed and heart rate at speed.
One funny thing - including the rest+rampup periods, and the rest at the end (90seconds just to watch where my heart rate ended up...for future comparison), i set a personal best at the 10k
49:08.8. hahah. Although, thats only because i haven't actually raced a 10k since last year - april. I did what you said and asked myself after the last 2k if i want to do a 2hour+ run for my long run...haha. As expected, i had many a good reason not to want to. I think i'll extend it as you suggested...1:45:00...and round up to the nearest kilometer so as to run an even distance.
Anyway...another rest day tomorrow, then the long run - sound good?
Regards,
ps - relaxing now after that session feeling really good. Mainly the satisfaction of having completed it and not given up, but also physically just feeling great.