09-05-2013, 09:50 AM
Hello TheEd, here is how my third cycle started:
1. Tuesday - Run of 74:14.0 (14.5 km). Av.pace: 5:07, av.HR: 163 bpm. Middle 10k: 50:18.3 [5:01.8] <-- Felt good and did not intend to go that fast, but went with the feeling and was really happy with the run.
2. Wednesday - Run of 30:01.77 (5.26 km). Av.pace: 5:43, average heart rate: 148 bpm.
3. Thursday - Intervals [5 x 2k] of 66:07.0 (12.88 km). Av.pace: 5:08, average heart rate: 177 bpm:
1 --> 8:22.78 [4:11] (180);
2 --> 8:27.64 [4:14] (184);
3 --> 9:01.92 [4:31] (187);
4 --> 8:52.65 [4:26] (188);
5 --> 8:35.87 [4:18] (190);
TOTAL: 43:20.9 [4:20]
Did this on a track, around 10:30 AM, clear skies and HOT. I think that's why third interval is so slow - I've lost concentration. But overall I am happy with this session.
All the best,
Vaidas
1. Tuesday - Run of 74:14.0 (14.5 km). Av.pace: 5:07, av.HR: 163 bpm. Middle 10k: 50:18.3 [5:01.8] <-- Felt good and did not intend to go that fast, but went with the feeling and was really happy with the run.
2. Wednesday - Run of 30:01.77 (5.26 km). Av.pace: 5:43, average heart rate: 148 bpm.
3. Thursday - Intervals [5 x 2k] of 66:07.0 (12.88 km). Av.pace: 5:08, average heart rate: 177 bpm:
1 --> 8:22.78 [4:11] (180);
2 --> 8:27.64 [4:14] (184);
3 --> 9:01.92 [4:31] (187);
4 --> 8:52.65 [4:26] (188);
5 --> 8:35.87 [4:18] (190);
TOTAL: 43:20.9 [4:20]
Did this on a track, around 10:30 AM, clear skies and HOT. I think that's why third interval is so slow - I've lost concentration. But overall I am happy with this session.
All the best,
Vaidas