04-07-2012, 10:15 AM
Wzup coach!
Since I was already nervous about the 4k time trial, I just went to the track and did it. You know, as a marathon runner these kind of fast stuff workouts is like a death sentence... :laugh:
Keep in mind I ran a marathon 4 days ago. For me, it's quite hard to do a 4k time trial by myself on a track. I tend to feel tremendously sorry for myself halfway through. :tonguepop:
Weather: 21C, cloudy and no wind. Nice! It's always windy in Goteborg...
Workout:
Warm-up: 3.01k@15'27'' (HRav:129 speed:5'08/k)
Time trial:
1'20''76 (HRav:152)
1'27''48 (HRav:165)
1'26''30 (HRav:167)
1'26''74 (HRav:169)
1'27''86 (HRav:171)
1'29''40 (HRav:172)
1'30''70 (HRav:173)
1'30''28 (HRav:173)
1'29''90 (HRav:175)
1'25''20 (HRav:176) Max was 177 as I checked just after completing.
Cool down: 5k@27'08'' (HRav:138 speed:5'26/k)
In total: 4k@14'34'' (3'38/k)
Just for fun I checked how fast I recovered. I came down to 120 bpm in 2'10'' and down to 100 in 4'40''
It was an awful workout! Fan. Jobbigt!
Alright, this leaves me at what? Where am I in the schedule? and what are the interval times to hit? Ready to go for my first cycle! Psyched :jive:
Over to you coach.
Since I was already nervous about the 4k time trial, I just went to the track and did it. You know, as a marathon runner these kind of fast stuff workouts is like a death sentence... :laugh:
Keep in mind I ran a marathon 4 days ago. For me, it's quite hard to do a 4k time trial by myself on a track. I tend to feel tremendously sorry for myself halfway through. :tonguepop:
Weather: 21C, cloudy and no wind. Nice! It's always windy in Goteborg...
Workout:
Warm-up: 3.01k@15'27'' (HRav:129 speed:5'08/k)
Time trial:
1'20''76 (HRav:152)
1'27''48 (HRav:165)
1'26''30 (HRav:167)
1'26''74 (HRav:169)
1'27''86 (HRav:171)
1'29''40 (HRav:172)
1'30''70 (HRav:173)
1'30''28 (HRav:173)
1'29''90 (HRav:175)
1'25''20 (HRav:176) Max was 177 as I checked just after completing.
Cool down: 5k@27'08'' (HRav:138 speed:5'26/k)
In total: 4k@14'34'' (3'38/k)
Just for fun I checked how fast I recovered. I came down to 120 bpm in 2'10'' and down to 100 in 4'40''
It was an awful workout! Fan. Jobbigt!
Alright, this leaves me at what? Where am I in the schedule? and what are the interval times to hit? Ready to go for my first cycle! Psyched :jive:
Over to you coach.