26-07-2013, 08:25 PM
Hi TheEd,
Just a quick update on this week's running.
Did some biking on Sunday and took Monday off. Tuesday was 14.5km at 140BPM, 1:20 total time. I believe that's around 5:30 pace, a few hills sprinkled throughout that route. I felt pretty good, easy effort. It's been hot here still (by West Coast standards anyways).
Did the 5x2K yesterday, thought I would try 4:10's. Felt ok the first 3 and then slowly faded. Not sure if the heat was a factor but I'm guessing it's more speed endurance (as you had mentioned before) than it was temperature.
1 8:17.6 av156 max165
2 1:30.4 recovery 126
3 8:18.5 av164 max176
4 1:31.4 recovery 126
5 8:25.8 av171 max197 (pretty sure HRM is starting to go wacky here)
6 1:30.6 recovery 133
7 8:30.7 av204 max237 (what?! I think HRM was on the fritz again)
8 1:31.2 recovery 136
9 8:36.0 av182 max215 (here too)
10 1:31 recovery 133
Anyway, not as fast as I was aiming for but happy that I didn't cramp up and despite the numbers I do feel stronger compared to the last 2K session.
Planning on doing 22K long run on Saturday. There aren't very many 10K's to run in August but there is a possibility that I could run a half-marathon on Aug 10. What are your thoughts on that? Would it be better to run a 5K test on my own and focus on building my speed through 10K for fall racing rather than give the 21K another go?
Thanks,
KK
Just a quick update on this week's running.
Did some biking on Sunday and took Monday off. Tuesday was 14.5km at 140BPM, 1:20 total time. I believe that's around 5:30 pace, a few hills sprinkled throughout that route. I felt pretty good, easy effort. It's been hot here still (by West Coast standards anyways).
Did the 5x2K yesterday, thought I would try 4:10's. Felt ok the first 3 and then slowly faded. Not sure if the heat was a factor but I'm guessing it's more speed endurance (as you had mentioned before) than it was temperature.
1 8:17.6 av156 max165
2 1:30.4 recovery 126
3 8:18.5 av164 max176
4 1:31.4 recovery 126
5 8:25.8 av171 max197 (pretty sure HRM is starting to go wacky here)
6 1:30.6 recovery 133
7 8:30.7 av204 max237 (what?! I think HRM was on the fritz again)
8 1:31.2 recovery 136
9 8:36.0 av182 max215 (here too)
10 1:31 recovery 133
Anyway, not as fast as I was aiming for but happy that I didn't cramp up and despite the numbers I do feel stronger compared to the last 2K session.
Planning on doing 22K long run on Saturday. There aren't very many 10K's to run in August but there is a possibility that I could run a half-marathon on Aug 10. What are your thoughts on that? Would it be better to run a 5K test on my own and focus on building my speed through 10K for fall racing rather than give the 21K another go?
Thanks,
KK