04-07-2015, 02:06 PM
So this weeks training....
As well as the 5k TT I've done the 2k intervals:
LAP PACE MAX HR
1 3:57 172
2 3:55 176
3 3:57 180
4 3:57 182
5 3:56 184
felt close to limit. ended-up with walking rests between intervals 4&5.
I did a 11.5k tempo run today 4:38 pace. Its a little hilly with 140m elevation with some steep bits on it. Average HR of 170. 170 is only a couple of beats above the aerobic zone for me which I think is 168 based on a 200 max HR. But the run didnt in any way feel like a rest, more tempo.
Knee is feeling strong. Didn't feel it at all after the 11.5k. Infact the only two times I've really felt it this week are at the end of quad streteches & towards the end of a rock climbing session (deep knee movements).
So it seems running every other day, with alternate days rehab exercises & streching, is allowing my knee to recover. I'm also doing upper body weights twice a week (more for the climbing) and abs 3 times a week.
I'm going to stick with the quality sessions but build the long run slowly. My question is what do I do when the other day is a recovery run? Do I run around 155 or do I continue to aim for around 170 given I'm getting a lot of rest days?
Thanks
Leon
As well as the 5k TT I've done the 2k intervals:
LAP PACE MAX HR
1 3:57 172
2 3:55 176
3 3:57 180
4 3:57 182
5 3:56 184
felt close to limit. ended-up with walking rests between intervals 4&5.
I did a 11.5k tempo run today 4:38 pace. Its a little hilly with 140m elevation with some steep bits on it. Average HR of 170. 170 is only a couple of beats above the aerobic zone for me which I think is 168 based on a 200 max HR. But the run didnt in any way feel like a rest, more tempo.
Knee is feeling strong. Didn't feel it at all after the 11.5k. Infact the only two times I've really felt it this week are at the end of quad streteches & towards the end of a rock climbing session (deep knee movements).
So it seems running every other day, with alternate days rehab exercises & streching, is allowing my knee to recover. I'm also doing upper body weights twice a week (more for the climbing) and abs 3 times a week.
I'm going to stick with the quality sessions but build the long run slowly. My question is what do I do when the other day is a recovery run? Do I run around 155 or do I continue to aim for around 170 given I'm getting a lot of rest days?
Thanks
Leon