02-06-2012, 10:19 PM
Did my 5K paced at goal 10K this afternoon. I waited until the sun went down, 22-23úC with some slight refreshing air, not bad conditions for a quality run considering how the weather has changed recently.
I started fast and settled into pace 3:38-3:41, today I started not feeling like I wanted to push it very far (had not the best of the days and been animically a little bit down) but as I was getting into the session I ended it pushing it like always. I always get the feeling that if I don't give my best, I may regret it. So I ended applying the same effort as last similar 5K paced sessions. Also set different tracking mode on the Garmin and got a little bit lost, I was not sure if I was seeing avg. or current pace in the device so I concentrated more on feelings, form, etc. In the last km I went fast as if it were the finishing kick of a race, I applied the race tactics without realizing it. I saw the time when I got home: 17:52, exactly the same as last 3 weeks ago session. Swiss clock precision hehe.
This is the full activity:
http://connect.garmin.com/activity/184810681
The summary:
3 Km warm up at 4:42 pace with 3 strides.
5 Km in 17:52 (3:35 pace)
3 Km cool down at 5:20 pace
Stretching, as always.
... for a total of 11.45 Km, more or less, according to the GPS.
Tomorrow 1h very easy trying to average 140 bpm as suggested, will see if I can keep up with the demand
I started fast and settled into pace 3:38-3:41, today I started not feeling like I wanted to push it very far (had not the best of the days and been animically a little bit down) but as I was getting into the session I ended it pushing it like always. I always get the feeling that if I don't give my best, I may regret it. So I ended applying the same effort as last similar 5K paced sessions. Also set different tracking mode on the Garmin and got a little bit lost, I was not sure if I was seeing avg. or current pace in the device so I concentrated more on feelings, form, etc. In the last km I went fast as if it were the finishing kick of a race, I applied the race tactics without realizing it. I saw the time when I got home: 17:52, exactly the same as last 3 weeks ago session. Swiss clock precision hehe.
This is the full activity:
http://connect.garmin.com/activity/184810681
The summary:
3 Km warm up at 4:42 pace with 3 strides.
5 Km in 17:52 (3:35 pace)
3 Km cool down at 5:20 pace
Stretching, as always.
... for a total of 11.45 Km, more or less, according to the GPS.
Tomorrow 1h very easy trying to average 140 bpm as suggested, will see if I can keep up with the demand