07-04-2015, 11:15 PM
The long run went well, the pace was 10sec/km faster than last time while avg HR was about the same (a touch lower). Since the 5x2km session I have done:
Long run | 1:26:02 | 18.06km | Avg Pace 4:46 | Avg HR 137
Easy 30min | 30:18 | 6.41km | Avg Pace 4:44 | Avg HR 133
Easy 10km | 49:01 | 10.17km | Avg Pace 4:49 | Avg HR 137
This morning was the 6x1km session and unfortunately was a bit of a backwards step.
Rep 1 | 3:54 | MHR 158 | RHR 79
Rep 2 | 3:58 | MHR 161 | RHR 103
Rep 3 | 3:55 | MHR 165 | RHR 93
Rep 4 | 3:59 | MHR 163 | RHR 98
Rep 5 | 3:56 | MHR 167 | RHR 98
Rep 6 | 4:00 | MHR 163
Total: 23:42 | Avg Pace 3:57/km
(last time 23:11 | 3:51/km)
The weather this morning probably played a part, it dropped down to 4 degrees and there was a 27km/h wind blowing almost directly along the straights. Not sure if that should affect pace significantly but it certainly sucked the energy right out of me when running into it. With the extra distance running into the wind each 2nd rep I dropped about 4 seconds on the previous.
I'm not too concerned about going backward in 1 session, but interested to know from your experience what level of effect would a 27km/h wind have on pace running on a 400m track?
Long run | 1:26:02 | 18.06km | Avg Pace 4:46 | Avg HR 137
Easy 30min | 30:18 | 6.41km | Avg Pace 4:44 | Avg HR 133
Easy 10km | 49:01 | 10.17km | Avg Pace 4:49 | Avg HR 137
This morning was the 6x1km session and unfortunately was a bit of a backwards step.
Rep 1 | 3:54 | MHR 158 | RHR 79
Rep 2 | 3:58 | MHR 161 | RHR 103
Rep 3 | 3:55 | MHR 165 | RHR 93
Rep 4 | 3:59 | MHR 163 | RHR 98
Rep 5 | 3:56 | MHR 167 | RHR 98
Rep 6 | 4:00 | MHR 163
Total: 23:42 | Avg Pace 3:57/km
(last time 23:11 | 3:51/km)
The weather this morning probably played a part, it dropped down to 4 degrees and there was a 27km/h wind blowing almost directly along the straights. Not sure if that should affect pace significantly but it certainly sucked the energy right out of me when running into it. With the extra distance running into the wind each 2nd rep I dropped about 4 seconds on the previous.
I'm not too concerned about going backward in 1 session, but interested to know from your experience what level of effect would a 27km/h wind have on pace running on a 400m track?