01-06-2012, 06:19 AM
Hi Gavin!
Came back to report these last days trainings and feelings.
Yesterday I did the 5x2000 with 2' recovery as suggested. I had a dinner with friends at 9 PM and could not wake early enough to do them first thing in the morning so I ended up training from 6:45 PM to 7:45 PM. It was sunny and around 25-26 úC by the start and it was very tough. I started at near 36:00 10K race pace but I had to adjust a little bit by the half of the session because I could not have sustained that pace until the end. For the 4th and 5th intervals I was very exhausted and tempted to call it a day but in the end I finished all 5 intervals even If I were to sacrifice a little bit of pace. Thanks god that extra 30" resting seconds, I'm not sure I'd have pulled it out with the typical 90" recovery.
The full session:
http://connect.garmin.com/activity/184086915
And the summary:
[COLOR="Red"]4 1:30.4 0,40 3:45
5 1:28.3 0,42 3:32
6 1:26.2 0,41 3:30
7 1:26.2 0,41 3:29
8 1:26.1 0,42 3:26[/COLOR] -> Max. HR 178
9 1:55.4 0,16 11:46 -> HR down to 116
[COLOR="Red"]10 1:26.5 0,39 3:40
11 1:26.2 0,40 3:36
12 1:27.1 0,41 3:32
13 1:26.5 0,40 3:35
14 1:26.1 0,41 3:31[/COLOR] -> Max. HR 180
15 2:00.1 0,15 13:01 -> HR down to 125
[COLOR="Red"]16 1:25.6 0,41 3:29
17 1:28.2 0,42 3:31
18 1:27.9 0,40 3:38
19 1:28.9 0,41 3:39
20 1:26.9 0,41 3:35[/COLOR] -> Max. HR 182
21 2:02.3 0,16 12:43 -> HR down to 134
[COLOR="Red"]22 1:27.1 0,40 3:38
23 1:28.7 0,40 3:41
24 1:28.1 0,40 3:40
25 1:29.6 0,40 3:41
26 1:26.7 0,41 3:32[/COLOR] -> Max. HR 182
27 2:01.6 0,15 13:19 -> HR down to 134
[COLOR="Red"]28 1:28.6 0,41 3:38
29 1:31.0 0,40 3:48
30 1:30.2 0,41 3:41
31 1:30.0 0,40 3:44
32 1:26.0 0,41 3:31[/COLOR] -> Max. HR 183
33 2:01.5 0,11 18:19 -> HR down to 137
By the end of the session I had the feeling that it went worse than 4 weeks ago. Later, comparing the two sessions I realized that there was not a lot of difference.
Yesterday vs 4 weeks ago 2K split times:
7:17 7:23
7:12 7:19
7:17 7:20
7:20 7:15
7:25 7:17
The 2' recovery gives some advantage but in exchange the temperature was a lot worse. From now on I'll try not to make plans at night these days and do the key sessions when the sun is gone, will feel a lot better.
As for the previous 3 days, I took it pretty easy, Monday and Wednesday 30' and 40' easy on the mill as expected, in a slight progression. On Tuesday I had my change to do a little bit more of quality in the 1h run but I met with a friend who has been off running for some time and went together, I expected him to be in a better shape but he had a difficult time coming back so we ended doing just 10K in an hour, so also a pretty easy session, with avg heart rate of 133 bpm hehe.
No sign of injuries and feeling pretty well overall. Today I expected to be a little bit unrested because of the hard 5x2000 but to my surprise this morning I tracked the lowest HR ever, avg 45 with the lowest 42! Also solid and clean dieting these days and weighting 61.4 right now, I want to be light the next week.
Ok, so today rest and tomorrow 5K at 10K pace, will aim to slightly under 18 as last time I managed to get 17:52 if I can remember, cannot afford to do worse hehe.
What about Sunday? The typical 5x2000 week has the longest run this day, but as you didn't tell anything about it, and doing the 5K paced, I understand that I shall skip it? Or should I go with it easy? Maybe just a filling 30-40' easy run?
And then, we could start thinking about next week's schedule
Remember Saturday 9th June 1000m on the track competition and Sunday 10th June 10K race, pretty decent profile for a fast race but will be hot at 9 AM.
Came back to report these last days trainings and feelings.
Yesterday I did the 5x2000 with 2' recovery as suggested. I had a dinner with friends at 9 PM and could not wake early enough to do them first thing in the morning so I ended up training from 6:45 PM to 7:45 PM. It was sunny and around 25-26 úC by the start and it was very tough. I started at near 36:00 10K race pace but I had to adjust a little bit by the half of the session because I could not have sustained that pace until the end. For the 4th and 5th intervals I was very exhausted and tempted to call it a day but in the end I finished all 5 intervals even If I were to sacrifice a little bit of pace. Thanks god that extra 30" resting seconds, I'm not sure I'd have pulled it out with the typical 90" recovery.
The full session:
http://connect.garmin.com/activity/184086915
And the summary:
[COLOR="Red"]4 1:30.4 0,40 3:45
5 1:28.3 0,42 3:32
6 1:26.2 0,41 3:30
7 1:26.2 0,41 3:29
8 1:26.1 0,42 3:26[/COLOR] -> Max. HR 178
9 1:55.4 0,16 11:46 -> HR down to 116
[COLOR="Red"]10 1:26.5 0,39 3:40
11 1:26.2 0,40 3:36
12 1:27.1 0,41 3:32
13 1:26.5 0,40 3:35
14 1:26.1 0,41 3:31[/COLOR] -> Max. HR 180
15 2:00.1 0,15 13:01 -> HR down to 125
[COLOR="Red"]16 1:25.6 0,41 3:29
17 1:28.2 0,42 3:31
18 1:27.9 0,40 3:38
19 1:28.9 0,41 3:39
20 1:26.9 0,41 3:35[/COLOR] -> Max. HR 182
21 2:02.3 0,16 12:43 -> HR down to 134
[COLOR="Red"]22 1:27.1 0,40 3:38
23 1:28.7 0,40 3:41
24 1:28.1 0,40 3:40
25 1:29.6 0,40 3:41
26 1:26.7 0,41 3:32[/COLOR] -> Max. HR 182
27 2:01.6 0,15 13:19 -> HR down to 134
[COLOR="Red"]28 1:28.6 0,41 3:38
29 1:31.0 0,40 3:48
30 1:30.2 0,41 3:41
31 1:30.0 0,40 3:44
32 1:26.0 0,41 3:31[/COLOR] -> Max. HR 183
33 2:01.5 0,11 18:19 -> HR down to 137
By the end of the session I had the feeling that it went worse than 4 weeks ago. Later, comparing the two sessions I realized that there was not a lot of difference.
Yesterday vs 4 weeks ago 2K split times:
7:17 7:23
7:12 7:19
7:17 7:20
7:20 7:15
7:25 7:17
The 2' recovery gives some advantage but in exchange the temperature was a lot worse. From now on I'll try not to make plans at night these days and do the key sessions when the sun is gone, will feel a lot better.
As for the previous 3 days, I took it pretty easy, Monday and Wednesday 30' and 40' easy on the mill as expected, in a slight progression. On Tuesday I had my change to do a little bit more of quality in the 1h run but I met with a friend who has been off running for some time and went together, I expected him to be in a better shape but he had a difficult time coming back so we ended doing just 10K in an hour, so also a pretty easy session, with avg heart rate of 133 bpm hehe.
No sign of injuries and feeling pretty well overall. Today I expected to be a little bit unrested because of the hard 5x2000 but to my surprise this morning I tracked the lowest HR ever, avg 45 with the lowest 42! Also solid and clean dieting these days and weighting 61.4 right now, I want to be light the next week.
Ok, so today rest and tomorrow 5K at 10K pace, will aim to slightly under 18 as last time I managed to get 17:52 if I can remember, cannot afford to do worse hehe.
What about Sunday? The typical 5x2000 week has the longest run this day, but as you didn't tell anything about it, and doing the 5K paced, I understand that I shall skip it? Or should I go with it easy? Maybe just a filling 30-40' easy run?
And then, we could start thinking about next week's schedule
Remember Saturday 9th June 1000m on the track competition and Sunday 10th June 10K race, pretty decent profile for a fast race but will be hot at 9 AM.