05-07-2012, 09:35 PM
O.K, so first part of the plan completed.
Stats:
Height: 5ââ¬â¢ 7ââ¬â¢Ã¢â¬â¢
Weight: 72Kg
Age: 30
Resting HR: 46 BPM
Max HR: 200(?)
A.M HR: 44 BPM
Runs:
Mon ââ¬â OFF
Tue: 20 mins easy -130bpm Av (3.2km ââ¬â 6km/hr Av))
Wed: 30 mins easy ââ¬â 136bpm Av (5.2km ââ¬â 5:45km/hr Av)
Thurs: 2x 5km + 2.5km warm up/down.
Time (1st km)---Av HR---Max HR---Low HR
8:10 (3:53) ---- 180 ----- 188 ------ ---
Rest --------------------------------- 131
8:12 (4:00) ---- 184 ------ 192-----------
Rest----------------------------------- 148
8:20 (4:05) ---- 188 ------- 193 ---------
Rest------------------------------------ 149
8:22 (4:10) ---- 189 ------ 195 ---------
Rest ------------------------------------ 158
8:40 (4:16) ---- 190 ------- 194 ---------
Feedback:
Easy runs were fine. Stayed in HR zone. Felt good after, no niggles.
5 x 2km was very tough, gruesome! I ran a 2km lap on grass around a ââ¬Ëheathââ¬â¢. Quite warm (23), with a slight drag up the first km and a slight downhill on the 2nd km. I talked a mate from work into running it with me ââ¬â I donââ¬â¢t think he quite realised what he was getting himself into but I was glad of the company.
Initially pacing was an issue (as you can see by the 1km times) and I paid for that later on. I couldnââ¬â¢t hold the 8:10 pace. By the last rep I was done, my legs were very heavy and I felt like giving up. I pushed it out hard but I could not get near the pace.
Afterwards I felt a bit tight in the legs and lower back but had an ice bath and a good stretch and feel good now.
I can see that I am a fair bit of sub 40 at the minute. This was very hard but in a weird way I am looking forward to doing this again in 3 weeks and seeing if I can make my times.
Rest of Programme:
I cannot run Saturday as I am travelling so advice as to how to continue would be great. I was thinking of very light cross training tomorrow (Friday), Sat off and the pick up the programme with day 5 on Sunday, does this sound sensible? Thanks.
Stats:
Height: 5ââ¬â¢ 7ââ¬â¢Ã¢â¬â¢
Weight: 72Kg
Age: 30
Resting HR: 46 BPM
Max HR: 200(?)
A.M HR: 44 BPM
Runs:
Mon ââ¬â OFF
Tue: 20 mins easy -130bpm Av (3.2km ââ¬â 6km/hr Av))
Wed: 30 mins easy ââ¬â 136bpm Av (5.2km ââ¬â 5:45km/hr Av)
Thurs: 2x 5km + 2.5km warm up/down.
Time (1st km)---Av HR---Max HR---Low HR
8:10 (3:53) ---- 180 ----- 188 ------ ---
Rest --------------------------------- 131
8:12 (4:00) ---- 184 ------ 192-----------
Rest----------------------------------- 148
8:20 (4:05) ---- 188 ------- 193 ---------
Rest------------------------------------ 149
8:22 (4:10) ---- 189 ------ 195 ---------
Rest ------------------------------------ 158
8:40 (4:16) ---- 190 ------- 194 ---------
Feedback:
Easy runs were fine. Stayed in HR zone. Felt good after, no niggles.
5 x 2km was very tough, gruesome! I ran a 2km lap on grass around a ââ¬Ëheathââ¬â¢. Quite warm (23), with a slight drag up the first km and a slight downhill on the 2nd km. I talked a mate from work into running it with me ââ¬â I donââ¬â¢t think he quite realised what he was getting himself into but I was glad of the company.
Initially pacing was an issue (as you can see by the 1km times) and I paid for that later on. I couldnââ¬â¢t hold the 8:10 pace. By the last rep I was done, my legs were very heavy and I felt like giving up. I pushed it out hard but I could not get near the pace.
Afterwards I felt a bit tight in the legs and lower back but had an ice bath and a good stretch and feel good now.
I can see that I am a fair bit of sub 40 at the minute. This was very hard but in a weird way I am looking forward to doing this again in 3 weeks and seeing if I can make my times.
Rest of Programme:
I cannot run Saturday as I am travelling so advice as to how to continue would be great. I was thinking of very light cross training tomorrow (Friday), Sat off and the pick up the programme with day 5 on Sunday, does this sound sensible? Thanks.