12-07-2015, 12:37 PM
End of week 2.
I intended to run 3:50/km on todays paced 5km but I couldn't find my rythym & my pace swung between 3:40 & 4:00 as I kept over correcting. Eventually I decided to stop looking at my watch & try to feel for a pace. I definately over did it according to the plan but the run didn't feel desperate.
The 18:29 on the track splits into:
LAP -- PACE -- MAX HR -- AV CADENCE
1 -- 3:42 -- 164 -- 166
2 -- 3:49 -- 171 -- 164
3 -- 3:45 -- 176 -- 158
4 -- 3:37 -- 182 -- 162
5 -- 3:36 -- 187 -- 160
For the 400m intervals on Tuesday is it literally just 4km, 60 second rest, with a bit of warm-up & down? Should I stick to 3:35 as target or push it a bit lower to 3:30?
If my knee feels OK tomorrow am I'm thinking I'll do the easy 30 minute run (so 3 days running in a row) as well next week so I get 4 runs in for the week.
Thanks
Leon
I intended to run 3:50/km on todays paced 5km but I couldn't find my rythym & my pace swung between 3:40 & 4:00 as I kept over correcting. Eventually I decided to stop looking at my watch & try to feel for a pace. I definately over did it according to the plan but the run didn't feel desperate.
The 18:29 on the track splits into:
LAP -- PACE -- MAX HR -- AV CADENCE
1 -- 3:42 -- 164 -- 166
2 -- 3:49 -- 171 -- 164
3 -- 3:45 -- 176 -- 158
4 -- 3:37 -- 182 -- 162
5 -- 3:36 -- 187 -- 160
For the 400m intervals on Tuesday is it literally just 4km, 60 second rest, with a bit of warm-up & down? Should I stick to 3:35 as target or push it a bit lower to 3:30?
If my knee feels OK tomorrow am I'm thinking I'll do the easy 30 minute run (so 3 days running in a row) as well next week so I get 4 runs in for the week.
Thanks
Leon