29-01-2013, 09:45 PM
Was aiming to do 4min/KM. Unfortunately the snow has now been replaced by wind and rain - so really struggled to keep the pace up - the major disadvantage of being 6 foot at 9.5 stone is that I'm like a kite! Also legs still feel quite heavy since the 2 hour run on Sunday. No excuses though - I don't think I pushed quite as hard as I should've in Repetition 5 and 6.
Repetition - Time - Average Heart Rate
1 - 3:56 - 188 BPM
Rest - 131 BPM
2 - 4:08 - 195 BPM
Rest - 144 BPM
3 - 4:04 - 197 BPM
Rest - 147 BPM
4 - 4:11 - 197 BPM
Rest - 151 BPM
5 - 4:23 - 196 BPM
Rest - 152 BPM
6 - 4:20 - 199 BPM
Now have three 1 hour runs, followed by a rest day and then a 5K time trial - does that sound right?
Repetition - Time - Average Heart Rate
1 - 3:56 - 188 BPM
Rest - 131 BPM
2 - 4:08 - 195 BPM
Rest - 144 BPM
3 - 4:04 - 197 BPM
Rest - 147 BPM
4 - 4:11 - 197 BPM
Rest - 151 BPM
5 - 4:23 - 196 BPM
Rest - 152 BPM
6 - 4:20 - 199 BPM
Now have three 1 hour runs, followed by a rest day and then a 5K time trial - does that sound right?
Quote:Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th 5x2k R90 (4.10/KM) - 6.26 miles - 47:47 (7:38/mile) - 185 BPM
26th Rest
27th longest run of 2 hours - 12.60 miles - 2:05.29 (9:57/mile) - 161 BPM
28th easy day of 60min running - 6.08 miles - 62:37 (10:18/mile) - 148 BPM
29th start with 6x1k R60 4 min/km - 3.81 miles - 30:05 (7:47/mile) - 184 BPM
30th easy day of 10k running ââ¬â relaxed
31st easy day of 60min running
1st easy day of 1hr running
2nd Rest
3rd 5K paced run ââ¬â Pace TBC
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow ââ¬â 1min @ Race Pace F
9th Rest
10th Race day up to 15K