23-03-2015, 11:15 PM
A quick update on progress. First time I was able to schedule the long run properly and not run in the heat.
Day 5 | 90min long | 1:29:02 | 17.97km | Avg Pace 4:57 | Avg HR 138
Day 6 | 30min easy | Skipped this session as I was traveling
Day 7 | 10km easy | 48:01 | 10.15km | Avg Pace 4:44 | Avg HR 135
Day 8 6x1km R60
Rep 1 | 4:02
Rep 2 | 3:52
Rep 3 | 3:54
Rep 4 | 3:50
Rep 5 | 3:51
Rep 6 | 3:42
Total: 23:11 (Avg 3:51)
Last time was 23:35 / 3:55, so some good improvement there. After the 5x2km session I was very careful not to go out too hard in the early reps, felt controlled throughout but not easy. Couldn't find the HRM this morning so no HR stats.
Day 5 | 90min long | 1:29:02 | 17.97km | Avg Pace 4:57 | Avg HR 138
Day 6 | 30min easy | Skipped this session as I was traveling
Day 7 | 10km easy | 48:01 | 10.15km | Avg Pace 4:44 | Avg HR 135
Day 8 6x1km R60
Rep 1 | 4:02
Rep 2 | 3:52
Rep 3 | 3:54
Rep 4 | 3:50
Rep 5 | 3:51
Rep 6 | 3:42
Total: 23:11 (Avg 3:51)
Last time was 23:35 / 3:55, so some good improvement there. After the 5x2km session I was very careful not to go out too hard in the early reps, felt controlled throughout but not easy. Couldn't find the HRM this morning so no HR stats.