24-06-2012, 09:06 AM
Hi TheEd,
Here is my report from the last few days.
Day 10 Easy 1hr
D: 9.59km, Time:51:17, Pace:5:21 min/km, AHR 145
Day 12 5k @4.20k
Time Avg HR
1 04:22 143
2 04:16 164
3 04:16 159
4 04:15 160
5 03:41 171
T 20:52 159
connect.garmin.com/activity/191729709
I put everything into the last k and could not have gone any faster, even though my Max HR for this k was 177.
I also had an easy 1hr bike ride.
Day 13 1hr easy
D:10.98 km, T:57:53 Pace:5:16, AvgHR:139bpm
It was remarkably easy to maintain a 140BPM, even though my pace was pretty fast for an easy day. My normal easy pace is 5.25k, with a higher heart rate. I don't know if this is good or bad.
Questions
For Day 15, 10 x 400m what should my pace be? (1.33?)
For Day 17, as I do not have a race, what should my race pace be?
For race day should I do a 10k, or the 4k time trial?
I am enjoying the program. It is nice to run more frequently. I also like the 30mins recovery runs as they give me quality time focus on, and improve technical issues. The only problem I have is that I miss my mountain bike rides
Thanks for everything,
mic
Here is my report from the last few days.
Day 10 Easy 1hr
D: 9.59km, Time:51:17, Pace:5:21 min/km, AHR 145
Day 12 5k @4.20k
Time Avg HR
1 04:22 143
2 04:16 164
3 04:16 159
4 04:15 160
5 03:41 171
T 20:52 159
connect.garmin.com/activity/191729709
I put everything into the last k and could not have gone any faster, even though my Max HR for this k was 177.
I also had an easy 1hr bike ride.
Day 13 1hr easy
D:10.98 km, T:57:53 Pace:5:16, AvgHR:139bpm
It was remarkably easy to maintain a 140BPM, even though my pace was pretty fast for an easy day. My normal easy pace is 5.25k, with a higher heart rate. I don't know if this is good or bad.
Questions
For Day 15, 10 x 400m what should my pace be? (1.33?)
For Day 17, as I do not have a race, what should my race pace be?
For race day should I do a 10k, or the 4k time trial?
I am enjoying the program. It is nice to run more frequently. I also like the 30mins recovery runs as they give me quality time focus on, and improve technical issues. The only problem I have is that I miss my mountain bike rides
Thanks for everything,
mic