05-03-2012, 06:28 PM
Hi,
Did the 4k time-trial this saturday 3rd March. I warmed up with 15 min of easy running - the time it took to run from home to the local 400m track.
Before I prepared myself not to be too disappointed about my fitness.
But it went surprisingly well. In the last km, when I increased a little I felt I could have pushed myself even a little harder on the earlier three km's.
Weather-conditions: +5 degrees C, just a slight wind.
4k time trial on 400m track
Km - time - avg HR - cadence
1st km - 3:55.42 - 166 - 94
2nd km - 3:54.19 - 176 - 95
3rd km - 3:53.72 - 180 - 95
4th km - 3:43.12 - 186 - 97
Total - 15:26.45 - 177
Yesterday and today I did 1 hour easy
5th March - 1 hr easy, 12.39 km @ hr=154
6th March - 1 hr easy, 11.66 km @ hr=156
How do I proceed? :p
Did the 4k time-trial this saturday 3rd March. I warmed up with 15 min of easy running - the time it took to run from home to the local 400m track.
Before I prepared myself not to be too disappointed about my fitness.
But it went surprisingly well. In the last km, when I increased a little I felt I could have pushed myself even a little harder on the earlier three km's.
Weather-conditions: +5 degrees C, just a slight wind.
4k time trial on 400m track
Km - time - avg HR - cadence
1st km - 3:55.42 - 166 - 94
2nd km - 3:54.19 - 176 - 95
3rd km - 3:53.72 - 180 - 95
4th km - 3:43.12 - 186 - 97
Total - 15:26.45 - 177
Yesterday and today I did 1 hour easy
5th March - 1 hr easy, 12.39 km @ hr=154
6th March - 1 hr easy, 11.66 km @ hr=156
How do I proceed? :p
<a href="http://RunningForPerformance.time-to-run.net" target="_blank">Follow my thoughts, experiences and progress at my blog - <b><i>Running For Performance</i></b></a>