08-08-2012, 05:49 AM
Good morning coach!
I'm departing to Paris in a few hours, I doubt that I'll be able to write in the forums from the mobile so here's my last report until next week
Yesterday I did the 5x2000. Well, I did a 4x2000. I went to the track with two friends and once we got there... it was closed for holidays!! So we had to go down again and I took them to the street where I do the 4K test which is 2K long. With this we had already run easy for 5 Km or so.
So we started the training but I only had things in my head like I was out of time to prepare all things for the trip, my gilfriend was waiting for me, my friend running alone by the street... I felt a little bit guilty also for enrolling theme in such a hard training as the 5x2000... hehe. I was also pretty tired from the day so in the end I decided to call it a day at the 4th interval.
The summary:
1st interval in 7:13 (3:37 pace)
2nd interval in 7:19 (3:40 pace)
3rd interval in 7:17 (3:39 pace)
4th interval in 7:23 (3:42 pace)
As the GPS is optimistic, I guess that they were actualli 2" per km slower... so not as good as session as like in the track, but I had not the mental strenght to put anything better.
The other trainings until yesterday have been like this:
Wednesday: 50' relaxed on the mill, 9.5 Km at 5:18 pace, avg HR 141.
Thursday: rest
Friday: 30' easy on the mill with 1' fast-slow + 1' 10K pace, in 45' at avg HR 153. Fast intervals between 3:55 to 3:45 pace, 10K pace 3:36.
Saturaday: Rest
Sunday: 19 Km hilly, 1h21' at 4:15 avg HR 167.
Monday: 1h relaxed by the street - 12 Km at just 5:00 pace, avg HR 144
... and yesterday the 2000 intervals.
Well, this days I'm planning to run relaxed runs If I'm able to fit them in the schedule, I'll tell you how it went once I'm back.
See you soon! :tonguepop:
I'm departing to Paris in a few hours, I doubt that I'll be able to write in the forums from the mobile so here's my last report until next week
Yesterday I did the 5x2000. Well, I did a 4x2000. I went to the track with two friends and once we got there... it was closed for holidays!! So we had to go down again and I took them to the street where I do the 4K test which is 2K long. With this we had already run easy for 5 Km or so.
So we started the training but I only had things in my head like I was out of time to prepare all things for the trip, my gilfriend was waiting for me, my friend running alone by the street... I felt a little bit guilty also for enrolling theme in such a hard training as the 5x2000... hehe. I was also pretty tired from the day so in the end I decided to call it a day at the 4th interval.
The summary:
1st interval in 7:13 (3:37 pace)
2nd interval in 7:19 (3:40 pace)
3rd interval in 7:17 (3:39 pace)
4th interval in 7:23 (3:42 pace)
As the GPS is optimistic, I guess that they were actualli 2" per km slower... so not as good as session as like in the track, but I had not the mental strenght to put anything better.
The other trainings until yesterday have been like this:
Wednesday: 50' relaxed on the mill, 9.5 Km at 5:18 pace, avg HR 141.
Thursday: rest
Friday: 30' easy on the mill with 1' fast-slow + 1' 10K pace, in 45' at avg HR 153. Fast intervals between 3:55 to 3:45 pace, 10K pace 3:36.
Saturaday: Rest
Sunday: 19 Km hilly, 1h21' at 4:15 avg HR 167.
Monday: 1h relaxed by the street - 12 Km at just 5:00 pace, avg HR 144
... and yesterday the 2000 intervals.
Well, this days I'm planning to run relaxed runs If I'm able to fit them in the schedule, I'll tell you how it went once I'm back.
See you soon! :tonguepop: