18-07-2012, 07:07 AM
Hi IamWill! Well, seeing those young guys running the 10.000 at a pace I could barely run the 400m sure has some impact on one's ego, hehe. But I'm too stubborn to give up, you know, that makes me realize we need to train harder to cut the gap with them a little bit more 
Its true I have been pretty busy these days and as I haven't done anything special since the 6x1000 I didn't post any updates, but yesterday was the 5x2000 so I think it's time
Well, as for the past week, I've been doing a mix between my 1h recovery sessions at near 140bpm effort, some of them a little bit shorter (45 minutes, have been too much busy to fit 1h sessions in everyday) and two runs of 50'-1h but at a faster pace.
Then on Friday 30' easy with 6x1'fast-slow and 1' @ 10K pace on the mill feeling pretty good and on Sunday I wanted to try what Gavin said about seeing how close I could get to 9' for the 3K, but the track was still closed due to the World Athletics and I went to the gym and did a pretty hard CrossFit session, so I stepped on the mill being pretty worn out already and just run from slower to faster the 3K in 11 minutes or so. A fast session to kick in some speed but by no means a decent 3K trial. I guess it was a bad idea to try it on the mill.
And yesterday the feared 5x2000 came back. I went at noon, from 9:30PM to 10:15PM, 24úC, no sun, 50% humidity, no noticeable wind, and it really makes a difference. The problem is that the session itself went a little bit messy, on the second interval I forgot how many 400m laps I had done until that time, so I had to guess and preferred to do one more because I thought I had just performed 4 out of the 5. Then on the 4th interval the same happened. When I got home I had the look at the session and realized than on the first one I did one more lap (6x400) and on the second time one less (4x400) :duh: so the session came out like this:
1st Interval: 2000m in 7:16 (3:37 pace)
2nd Interval: 2400m in 8:40 (3:36 pace)
3rd Interval: 2000m in 7:19 (3:39 pace)
4th Interval: 1600m in 5:51 (3:39 pace)
5th Interval: 2000m in 7:19 (3:39 pace)
This is the full activity:
http://connect.garmin.com/activity/200369633
And the detailed summary (400m laps):
[COLOR="Red"]3 1:29.1 0,42 3:33
4 1:27.5 0,42 3:29
5 1:27.1 0,42 3:26
6 1:26.3 0,42 3:27
7 1:26.4 0,42 3:28[/COLOR] -> Max HR 174
8 1:31.0 0,13 11:18 -> HR Down to 115
[COLOR="Red"]9 1:26.2 0,41 3:29
10 1:26.7 0,42 3:29
11 1:26.9 0,42 3:28
12 1:27.4 0,42 3:28
13 1:26.5 0,41 3:32
14 1:26.6 0,42 3:27 [/COLOR] -> Max HR 179
15 1:34.6 0,14 11:07 -> HR Down to 127
[COLOR="Red"]16 1:28.3 0,41 3:35
17 1:28.3 0,43 3:25
18 1:28.5 0,42 3:31
19 1:27.5 0,42 3:29
20 1:26.5 0,41 3:30[/COLOR] -> Max HR 181
21 1:31.3 0,12 12:39 -> HR Down to 135
[COLOR="Red"]22 1:27.3 0,41 3:33
23 1:28.3 0,42 3:31
24 1:28.2 0,41 3:35
25 1:27.8 0,41 3:32[/COLOR] -> Max HR 181
26 1:32.4 0,13 11:24 -> HR Down to 131
[COLOR="Red"]27 1:28.4 0,41 3:35
28 1:29.1 0,41 3:36
29 1:28.7 0,41 3:35
30 1:28.1 0,41 3:33
31 1:25.4 0,42 3:24[/COLOR] -> Max HR 193 (HR spike!? progressive graphic grows up to 182 before spike and seems more reasonable)
32 2:05.5 0,19 10:54 -> HR Down to 122 2' after
Well, compared to last session where I felt a little bit bad, this one turned out pretty well, at least I managed to get all 400 laps under 1:30 not like the last time, and while still being hell, I think it hasn't been as 'hellish' as the last one. Running without the sun at noon when I feel more awake and lively than in the morning helped a lot I guess.
Onwards and forwards!
urf:
Its true I have been pretty busy these days and as I haven't done anything special since the 6x1000 I didn't post any updates, but yesterday was the 5x2000 so I think it's time
Well, as for the past week, I've been doing a mix between my 1h recovery sessions at near 140bpm effort, some of them a little bit shorter (45 minutes, have been too much busy to fit 1h sessions in everyday) and two runs of 50'-1h but at a faster pace.
Then on Friday 30' easy with 6x1'fast-slow and 1' @ 10K pace on the mill feeling pretty good and on Sunday I wanted to try what Gavin said about seeing how close I could get to 9' for the 3K, but the track was still closed due to the World Athletics and I went to the gym and did a pretty hard CrossFit session, so I stepped on the mill being pretty worn out already and just run from slower to faster the 3K in 11 minutes or so. A fast session to kick in some speed but by no means a decent 3K trial. I guess it was a bad idea to try it on the mill.
And yesterday the feared 5x2000 came back. I went at noon, from 9:30PM to 10:15PM, 24úC, no sun, 50% humidity, no noticeable wind, and it really makes a difference. The problem is that the session itself went a little bit messy, on the second interval I forgot how many 400m laps I had done until that time, so I had to guess and preferred to do one more because I thought I had just performed 4 out of the 5. Then on the 4th interval the same happened. When I got home I had the look at the session and realized than on the first one I did one more lap (6x400) and on the second time one less (4x400) :duh: so the session came out like this:
1st Interval: 2000m in 7:16 (3:37 pace)
2nd Interval: 2400m in 8:40 (3:36 pace)
3rd Interval: 2000m in 7:19 (3:39 pace)
4th Interval: 1600m in 5:51 (3:39 pace)
5th Interval: 2000m in 7:19 (3:39 pace)
This is the full activity:
http://connect.garmin.com/activity/200369633
And the detailed summary (400m laps):
[COLOR="Red"]3 1:29.1 0,42 3:33
4 1:27.5 0,42 3:29
5 1:27.1 0,42 3:26
6 1:26.3 0,42 3:27
7 1:26.4 0,42 3:28[/COLOR] -> Max HR 174
8 1:31.0 0,13 11:18 -> HR Down to 115
[COLOR="Red"]9 1:26.2 0,41 3:29
10 1:26.7 0,42 3:29
11 1:26.9 0,42 3:28
12 1:27.4 0,42 3:28
13 1:26.5 0,41 3:32
14 1:26.6 0,42 3:27 [/COLOR] -> Max HR 179
15 1:34.6 0,14 11:07 -> HR Down to 127
[COLOR="Red"]16 1:28.3 0,41 3:35
17 1:28.3 0,43 3:25
18 1:28.5 0,42 3:31
19 1:27.5 0,42 3:29
20 1:26.5 0,41 3:30[/COLOR] -> Max HR 181
21 1:31.3 0,12 12:39 -> HR Down to 135
[COLOR="Red"]22 1:27.3 0,41 3:33
23 1:28.3 0,42 3:31
24 1:28.2 0,41 3:35
25 1:27.8 0,41 3:32[/COLOR] -> Max HR 181
26 1:32.4 0,13 11:24 -> HR Down to 131
[COLOR="Red"]27 1:28.4 0,41 3:35
28 1:29.1 0,41 3:36
29 1:28.7 0,41 3:35
30 1:28.1 0,41 3:33
31 1:25.4 0,42 3:24[/COLOR] -> Max HR 193 (HR spike!? progressive graphic grows up to 182 before spike and seems more reasonable)
32 2:05.5 0,19 10:54 -> HR Down to 122 2' after
Well, compared to last session where I felt a little bit bad, this one turned out pretty well, at least I managed to get all 400 laps under 1:30 not like the last time, and while still being hell, I think it hasn't been as 'hellish' as the last one. Running without the sun at noon when I feel more awake and lively than in the morning helped a lot I guess.
Onwards and forwards!
urf: