18-03-2015, 11:56 PM
Hi TheEd,
A quick update on progress since the race:
Day 20 30min easy | 30:01 | 6.30km | Avg Pace 4:46 | Avg HR 130
Day 21 Rest (felt I needed a day off)
Day 1 60-70min easy | 1:05:54 | 14.04km | Avg Pace 4:42 | Avg HR 133
Day 2 30min easy | 30:48 | 6.50km | Avg Pace 4:44 | Avg HR 132
Day 3 5x2km R90
Rep 1 | 8:01 | MHR 158 | RHR 90
Rep 2 | 8:05 | MHR 161 | RHR 96
Rep 3 | 8:01 | MHR 163 | RHR 101
Rep 4 | 8:11 | MHR 161 | RHR 96
Rep 5 | 8:11 | MHR 165
Total: 40:29 (Average Pace 4:02/km)
I didnââ¬â¢t treat the 5x2km session today with enough respect, and it taught me a lesson. Wasnââ¬â¢t planning to increase the pace but it felt easy so I picked it up in the first 3 reps. Halfway through Rep 3 I realised I had gone too hard and started to struggle. Rep 4 was very tough and I came close to giving up, Rep 5 was murder from the first 100m but I pushed through it to complete.
A good lesson learned, and Iââ¬â¢m happy I was able to push through the fatigue to complete the session even though pace dropped off a bit in the last 2 reps. Still finished 39sec faster overall than the last time which is encouraging. Next time I will remember to hold back a bit more in the early reps.
A quick update on progress since the race:
Day 20 30min easy | 30:01 | 6.30km | Avg Pace 4:46 | Avg HR 130
Day 21 Rest (felt I needed a day off)
Day 1 60-70min easy | 1:05:54 | 14.04km | Avg Pace 4:42 | Avg HR 133
Day 2 30min easy | 30:48 | 6.50km | Avg Pace 4:44 | Avg HR 132
Day 3 5x2km R90
Rep 1 | 8:01 | MHR 158 | RHR 90
Rep 2 | 8:05 | MHR 161 | RHR 96
Rep 3 | 8:01 | MHR 163 | RHR 101
Rep 4 | 8:11 | MHR 161 | RHR 96
Rep 5 | 8:11 | MHR 165
Total: 40:29 (Average Pace 4:02/km)
I didnââ¬â¢t treat the 5x2km session today with enough respect, and it taught me a lesson. Wasnââ¬â¢t planning to increase the pace but it felt easy so I picked it up in the first 3 reps. Halfway through Rep 3 I realised I had gone too hard and started to struggle. Rep 4 was very tough and I came close to giving up, Rep 5 was murder from the first 100m but I pushed through it to complete.
A good lesson learned, and Iââ¬â¢m happy I was able to push through the fatigue to complete the session even though pace dropped off a bit in the last 2 reps. Still finished 39sec faster overall than the last time which is encouraging. Next time I will remember to hold back a bit more in the early reps.