08-07-2015, 09:24 AM
Did the recovery run on Monday.
10k 5:08/km 166m elevation Av HR 150.
It felt good & it was nice to be able to run & have time to enjoy the scenery. I noticed that I did the same run as a recovery run just before my 39:23 PB but HR was 155 & pace was 5:19/km on that run so this is promising!
Today I got to the track to find it was closed for an event so I used my old 6*1km road circuit (40m elevation):
LAP PACE MAX HR
1 - 3:46 - 173
2 - 3:44 - 179
3 - 3:50 - 182
4 ââ¬â 3:54 ââ¬â 182
5 - 3:51 - 183
6 - 3:57 - 180
I was aiming for 3:45 average but I got 3:50. I was surprised by this because my 5k on the track (2 weeks ago) was 3:47 for max HR 187, a 5k should be harder than 6 1k intervals? I also found this harder than the 2k intervals( which I ran on the track). I'm guessing running on the road is a fair bit harder than the track.
I compared todays results with the last 6*1k I ran on this circuit (the week
before I got my 39:23 PB). On that run I averaged 3:44 across the 6 intervals for a max HR of 189 using 90 second rests (not 60 like today). But after the 5k TT & recovery run I was beginning to think I was back to PB fitness but today makes me think I'm a month or so off. The silver lining is when I was doing 6*1k intervals back in Jan it only took 1 week to go from averaging 3:50 to 3:45.
Friday I'll do a 1 hour recovery run & Sunday go for a paced 5km. As its on
the track I'll aim for 3:50ks which is slightly slower than I managed a few
weeks ago but more in
10k 5:08/km 166m elevation Av HR 150.
It felt good & it was nice to be able to run & have time to enjoy the scenery. I noticed that I did the same run as a recovery run just before my 39:23 PB but HR was 155 & pace was 5:19/km on that run so this is promising!
Today I got to the track to find it was closed for an event so I used my old 6*1km road circuit (40m elevation):
LAP PACE MAX HR
1 - 3:46 - 173
2 - 3:44 - 179
3 - 3:50 - 182
4 ââ¬â 3:54 ââ¬â 182
5 - 3:51 - 183
6 - 3:57 - 180
I was aiming for 3:45 average but I got 3:50. I was surprised by this because my 5k on the track (2 weeks ago) was 3:47 for max HR 187, a 5k should be harder than 6 1k intervals? I also found this harder than the 2k intervals( which I ran on the track). I'm guessing running on the road is a fair bit harder than the track.
I compared todays results with the last 6*1k I ran on this circuit (the week
before I got my 39:23 PB). On that run I averaged 3:44 across the 6 intervals for a max HR of 189 using 90 second rests (not 60 like today). But after the 5k TT & recovery run I was beginning to think I was back to PB fitness but today makes me think I'm a month or so off. The silver lining is when I was doing 6*1k intervals back in Jan it only took 1 week to go from averaging 3:50 to 3:45.
Friday I'll do a 1 hour recovery run & Sunday go for a paced 5km. As its on
the track I'll aim for 3:50ks which is slightly slower than I managed a few
weeks ago but more in