03-05-2012, 07:53 PM
Good evening everybody!
Today did my 5x2000. I'm very happy with the results. Three weeks ago I started with 3'45" pace and managed to finish the training as expected at full effort. This time I aimed to run them at 3'41 min/km, I thought it would be feasible as it's my current 10K pace from last weekend and the 2000 are supposed to be ran at this pace. And it went well
I got all the 400m laps evenly paced, just the first one in every set a little bit faster since I put in practice the race tactics of starting fast the first 100 meters then settle into goal pace.
This is the full activity:
http://connect.garmin.com/activity/174381400
And the 3 weeks ago activity which serves as a good starting point to compare. Today pulled it with a little bit faster avg. pace although recovery HR during the 90" rest also raised, maybe I pushed it farther than last time.
http://connect.garmin.com/activity/167324134
And the summary (only the intervals, as always GPS pacing is too optimistic, second column is actual time per 400m taken by manual lap button):
[COLOR="Red"]4 1:26.0 0,41 3:32
5 1:29.7 0,42 3:36
6 1:29.8 0,43 3:30
7 1:29.4 0,43 3:27
8 1:28.4 0,42 3:29[/COLOR] -> Max HR 176
9 1:28.3 0,06 23:30 -> HR Down to 116 (not sure this is right? :/)
[COLOR="Red"]10 1:25.0 0,42 3:22
11 1:29.0 0,42 3:30
12 1:28.5 0,42 3:29
13 1:28.4 0,42 3:31
14 1:27.9 0,42 3:31[/COLOR] -> Max HR 177
15 1:27.3 0,05 27:03 -> HR Down to 134
[COLOR="Red"]16 1:23.8 0,41 3:23
17 1:30.1 0,42 3:36
18 1:29.3 0,41 3:36
19 1:29.2 0,42 3:31
20 1:27.8 0,42 3:29[/COLOR] -> Max HR 180
21 1:31.9 0,06 25:58 -> HR Down to 134
[COLOR="Red"]22 1:24.7 0,42 3:24
23 1:28.5 0,41 3:33
24 1:28.7 0,42 3:31
25 1:28.6 0,42 3:30
26 1:25.2 0,42 3:23[/COLOR] -> Max HR 181
27 1:33.3 0,05 31:34 -> HR Down to 140
[COLOR="Red"]28 1:25.4 0,42 3:24
29 1:29.1 0,42 3:33
30 1:29.5 0,41 3:40
31 1:28.7 0,42 3:33
32 1:25.0 0,42 3:24[/COLOR] -> Max HR 181
Had to suffer a lot to pull down the last two 2K (as it happened 3 weeks ago) but I managed to maintain the starting pace
A sub 36 friend of mine joined me during the first 3 intervals and the last 400's and made the whole thing a lot easier, at least mentally hehe.
Quite sunny and windy on the track, as it was back then, so more or less same conditions.
Tomorrow and Saturday I'm focusing on recovery as planned and then the sub 40 pacemaking on Sunday. But already thinking in next week's 6x1000 and paced 5K
Today did my 5x2000. I'm very happy with the results. Three weeks ago I started with 3'45" pace and managed to finish the training as expected at full effort. This time I aimed to run them at 3'41 min/km, I thought it would be feasible as it's my current 10K pace from last weekend and the 2000 are supposed to be ran at this pace. And it went well
I got all the 400m laps evenly paced, just the first one in every set a little bit faster since I put in practice the race tactics of starting fast the first 100 meters then settle into goal pace.
This is the full activity:
http://connect.garmin.com/activity/174381400
And the 3 weeks ago activity which serves as a good starting point to compare. Today pulled it with a little bit faster avg. pace although recovery HR during the 90" rest also raised, maybe I pushed it farther than last time.
http://connect.garmin.com/activity/167324134
And the summary (only the intervals, as always GPS pacing is too optimistic, second column is actual time per 400m taken by manual lap button):
[COLOR="Red"]4 1:26.0 0,41 3:32
5 1:29.7 0,42 3:36
6 1:29.8 0,43 3:30
7 1:29.4 0,43 3:27
8 1:28.4 0,42 3:29[/COLOR] -> Max HR 176
9 1:28.3 0,06 23:30 -> HR Down to 116 (not sure this is right? :/)
[COLOR="Red"]10 1:25.0 0,42 3:22
11 1:29.0 0,42 3:30
12 1:28.5 0,42 3:29
13 1:28.4 0,42 3:31
14 1:27.9 0,42 3:31[/COLOR] -> Max HR 177
15 1:27.3 0,05 27:03 -> HR Down to 134
[COLOR="Red"]16 1:23.8 0,41 3:23
17 1:30.1 0,42 3:36
18 1:29.3 0,41 3:36
19 1:29.2 0,42 3:31
20 1:27.8 0,42 3:29[/COLOR] -> Max HR 180
21 1:31.9 0,06 25:58 -> HR Down to 134
[COLOR="Red"]22 1:24.7 0,42 3:24
23 1:28.5 0,41 3:33
24 1:28.7 0,42 3:31
25 1:28.6 0,42 3:30
26 1:25.2 0,42 3:23[/COLOR] -> Max HR 181
27 1:33.3 0,05 31:34 -> HR Down to 140
[COLOR="Red"]28 1:25.4 0,42 3:24
29 1:29.1 0,42 3:33
30 1:29.5 0,41 3:40
31 1:28.7 0,42 3:33
32 1:25.0 0,42 3:24[/COLOR] -> Max HR 181
Had to suffer a lot to pull down the last two 2K (as it happened 3 weeks ago) but I managed to maintain the starting pace
A sub 36 friend of mine joined me during the first 3 intervals and the last 400's and made the whole thing a lot easier, at least mentally hehe.Quite sunny and windy on the track, as it was back then, so more or less same conditions.
Tomorrow and Saturday I'm focusing on recovery as planned and then the sub 40 pacemaking on Sunday. But already thinking in next week's 6x1000 and paced 5K