26-06-2012, 10:33 PM
Good nite everybody.
Sheesh, today has been a very harsh day regarding my "real life" (the other one besides the "running life" which sometimes seems to overtake the real life...) and maybe it hasn't been a good day to perform the 4K trial, and I guess a "normal" person wouldn't even consider training, but since I find a little bit of time later at noon on the time I was planning to go training, I did. It also helps me evade a little bit of the stress and problemes of the "real life".
Ok that's enough with the philosophic stuff (sorry, this helps me evade too), lets get into running. I did 1 Km warmup and two strides to get into the pace. The place I choose last time it's very near home so I can get there in no time. It's just a long 2KM asphalt road with low transit.
So just about 5' warmup and I started with the trial. Full effort, race like, could not have ran faster.
The full activity data:
http://connect.garmin.com/activity/193120839
And the summary:
Distance: 4KM according to the Garmin GPS
Time: 14:12
Pace: 3:33 min/km
Avg. HR: 176
Max. HR: 186
Climatic conditions: 9:45 PM, no sun at that time but warm weather (between 27-26úC), 55% humidity, some wind (avg. 11 kmph).
Compared to 8th April, almost 2 and a half months ago, its a little bit of an improvement, so not that bad, but just a slightly improvement I guess. Back then, after the marathon, I ran 4.01 Km in 14:24, avg pace 3:36. HR profile pretty similar, avg HR 177 and Max HR 188, slightly higher back then.
According to the formula...
... the paces for the intervals should be:
5x2000 at 3:40 (if we round up)
6x1000 at 3:30
10x400 at 3:20
Well, that's more or less what I have been doing this two last months. I guess it's natural since I'm not very far away from where I started.
What are your thoughts on this TheEd?
Sheesh, today has been a very harsh day regarding my "real life" (the other one besides the "running life" which sometimes seems to overtake the real life...) and maybe it hasn't been a good day to perform the 4K trial, and I guess a "normal" person wouldn't even consider training, but since I find a little bit of time later at noon on the time I was planning to go training, I did. It also helps me evade a little bit of the stress and problemes of the "real life".
Ok that's enough with the philosophic stuff (sorry, this helps me evade too), lets get into running. I did 1 Km warmup and two strides to get into the pace. The place I choose last time it's very near home so I can get there in no time. It's just a long 2KM asphalt road with low transit.
So just about 5' warmup and I started with the trial. Full effort, race like, could not have ran faster.
The full activity data:
http://connect.garmin.com/activity/193120839
And the summary:
Distance: 4KM according to the Garmin GPS
Time: 14:12
Pace: 3:33 min/km
Avg. HR: 176
Max. HR: 186
Climatic conditions: 9:45 PM, no sun at that time but warm weather (between 27-26úC), 55% humidity, some wind (avg. 11 kmph).
Compared to 8th April, almost 2 and a half months ago, its a little bit of an improvement, so not that bad, but just a slightly improvement I guess. Back then, after the marathon, I ran 4.01 Km in 14:24, avg pace 3:36. HR profile pretty similar, avg HR 177 and Max HR 188, slightly higher back then.
According to the formula...
Quote:4K at 3:33 pace means a 5K in 17:44, that translates into 17:44 x 2 + 1' minute compensation = 36:28 for a 10K (avg pace 3:38)
... the paces for the intervals should be:
5x2000 at 3:40 (if we round up)
6x1000 at 3:30
10x400 at 3:20
Well, that's more or less what I have been doing this two last months. I guess it's natural since I'm not very far away from where I started.
What are your thoughts on this TheEd?