12-03-2012, 10:39 AM
Hi theEd,
Just thought I'd give some feedback on my progress. I've made good start to new season.
During the build-up I did most of my running at 140bpm.
The 65% efforts I did at about 150bpm.
The 75% efforts I did at 155bpm.
After build up I did 5k race (rather than 4k time trial) in 18:54.
My 2K R90 intervals were fairly comfortable:
7:58 (161 bpm max)
7:54 (162)
7:55 (162)
7:56 (164)
7:51 (163)
My 1K R60 intervals on track were:
3:53 (161 max - 119 after rest )
3:44 (162 - 119)
3:43 (164 - 130)
3:43 (165 - 132)
3:43 (165 - 133)
3:43 (164 - 125)
My 400m intervals on track were:
1. 88 seconds
2. 84
3. 85 (161 max - 118 after rest)
4. 87 (163 - 121)
5. 86 (164 - 123)
6. 85 (164 - 133)
7. 84 (166 - 131)
8. 84 (165 - 132)
9. 84 (166 - 133)
10. 83 (166- 134)
Race Day 10k - I achieved personal best by over 1 minute!
Gun Time: 38:08
(Unofficial) Garmin time: 37:52
Max HR = 164
Conditions were perfect - mild for March & no wind, on a very flat fast course.
-----------
Just been looking back over my notes. I started programme in July 2011 when I weighed about 11.5 stone. By November I was down to 10.5 stone & since then I've stayed fairly constant.
----------
Just thought I'd give some feedback on my progress. I've made good start to new season.
During the build-up I did most of my running at 140bpm.
The 65% efforts I did at about 150bpm.
The 75% efforts I did at 155bpm.
After build up I did 5k race (rather than 4k time trial) in 18:54.
My 2K R90 intervals were fairly comfortable:
7:58 (161 bpm max)
7:54 (162)
7:55 (162)
7:56 (164)
7:51 (163)
My 1K R60 intervals on track were:
3:53 (161 max - 119 after rest )
3:44 (162 - 119)
3:43 (164 - 130)
3:43 (165 - 132)
3:43 (165 - 133)
3:43 (164 - 125)
My 400m intervals on track were:
1. 88 seconds
2. 84
3. 85 (161 max - 118 after rest)
4. 87 (163 - 121)
5. 86 (164 - 123)
6. 85 (164 - 133)
7. 84 (166 - 131)
8. 84 (165 - 132)
9. 84 (166 - 133)
10. 83 (166- 134)
Race Day 10k - I achieved personal best by over 1 minute!
Gun Time: 38:08
(Unofficial) Garmin time: 37:52
Max HR = 164
Conditions were perfect - mild for March & no wind, on a very flat fast course.
-----------
Just been looking back over my notes. I started programme in July 2011 when I weighed about 11.5 stone. By November I was down to 10.5 stone & since then I've stayed fairly constant.
----------