01-03-2012, 08:16 PM
Okay, here's my Wednesday set. I was quite tired before it as I had my long run on Monday and then Hockey Tuesday. Coming off a wedding weekend I was feeling quite spent. Also was at Physio about 2 hours before the run and did some abductor/aductor, hipflexer/hamstring resistance tests (pushes and pulls against an electric measureing device) to test strength. During the 2km sets my calves were a bit sore and I'm fairly stiff today, I can tell I worked hard.
2.00 km, 8:46, 4:24 per KM, Average HR 158 bpm
Rest 1:26, HR dropped from 176 bpm, to 123 bpm, average 139 bps
2.01 km, 8:45, 4:21 per KM, Average HR 168 bpm
Rest 1:28, HR dropped from 166 bpm, to 124 bpm, average 139 bpm
2.00 km, 8:50, 4:25 per KM, Average HR 169 bpm
(this set should have been marginally faster than it says. I got tangled up with the dog and slowed for a few seconds)
Rest 1:29, HR dropped from 173 bpm, to 133 bpm, average 148 bpm
2.01 km, 8:44, 4:21 per KM, Average HR 171 bpm
(this set same as above, had a dog jump out at me and slowed things down, but I really picked it up to hit that 4:20 pace, over a few stretches I hit 4:40-4:50 and had to average 4:10ish for the last 350m to make up for the slow parts.)
After that, my 6:00 minutes of rest was as follows:
Rest 2:00, HR dropped from 171 bpm, to 125 bpm, average 141 bps
Rest 2:00, HR dropped from 124 bpm, to 115 bpm, average 119 bps
Rest 2:00, HR dropped from 116 bpm, to 110 bpm, average 112 bps
My next run is Friday, I'm going for a hike Saturday and Hockey Sunday, then long run Monday, off today obviously, but was wondering if I should take off the Friday run which should be 55 mins.
Thanks!
2.00 km, 8:46, 4:24 per KM, Average HR 158 bpm
Rest 1:26, HR dropped from 176 bpm, to 123 bpm, average 139 bps
2.01 km, 8:45, 4:21 per KM, Average HR 168 bpm
Rest 1:28, HR dropped from 166 bpm, to 124 bpm, average 139 bpm
2.00 km, 8:50, 4:25 per KM, Average HR 169 bpm
(this set should have been marginally faster than it says. I got tangled up with the dog and slowed for a few seconds)
Rest 1:29, HR dropped from 173 bpm, to 133 bpm, average 148 bpm
2.01 km, 8:44, 4:21 per KM, Average HR 171 bpm
(this set same as above, had a dog jump out at me and slowed things down, but I really picked it up to hit that 4:20 pace, over a few stretches I hit 4:40-4:50 and had to average 4:10ish for the last 350m to make up for the slow parts.)
After that, my 6:00 minutes of rest was as follows:
Rest 2:00, HR dropped from 171 bpm, to 125 bpm, average 141 bps
Rest 2:00, HR dropped from 124 bpm, to 115 bpm, average 119 bps
Rest 2:00, HR dropped from 116 bpm, to 110 bpm, average 112 bps
My next run is Friday, I'm going for a hike Saturday and Hockey Sunday, then long run Monday, off today obviously, but was wondering if I should take off the Friday run which should be 55 mins.
Thanks!