17-07-2015, 02:47 AM
Thanks for your advice regarding the easy runs. It really helps!
Now I am back in Iceland after my vacation with my family in France. I have to admit that it was hard to keep up with all the trainings during the vacation and I had to skip a few easy runs but I did all the quality sessions.
These were my training during the vacation:
Day 7 in the program: easy 30 min run; 5,5 km; Avg Pace 5:28; Avg HR 143
Day 8: 6*1K like I have described in a previous post: Max HR 185
Day 9: easy 30 min run; 5,5 km; Avg Pace 5:28; Avg HR 139
Day 10: easy 67 min run; 12,4 km; Avg Pace 5:25; Avg HR 143
Day 11: Rest
Day 12: 5K paced run. This was my first 5K paced run but in the first cycle I ran a 5K race instead. I ran on a path between the vineyards in France! The goal was to run on my 10K pace, 4:10 on average but push harder for the last km to build confidence: I warmed up with an easy run for 3K and did then some light stretching.
1K; 4:14; Avg HR 151; Max HR 164
2K; 4:09; Avg HR 166; Max HR 170
3K; 4:08; Avg HR 170; Max HR 172
4K; 4:05; Avg HR 172; Max HR 174
5K; 4:02; Avg HR 177; Max HR 180
Total: 20:38
I was pretty happy with the run but I was really tired at the end. I ran easy back home after the paced run for 6K so the total distance covered was 14 km.
Day 13: I had only time for running 2 km this day
Day 14: easy 43 min run, 7,7 km; Avg Pace 5:34, Avg HR 134
Day 15: No time for run â˹
Day 16: 10*400m with 60 sec rest. I did this session now for the first time. I ran back and forth on a path starting really early in the morning, at 7:30. I warmed up with a 3 km easy run.
Lap; Dist; Time; Avg Pace; Avg HR; Max HR/Rest HR
1; 400m; 1:38; 4:03; 144; 162/112
2; 440m; 1:40; 3:51; 151; 167/121
3: 400m; 1:32; 3:51; 153; 168/124
4: 420m; 1:36; 3:47; 155; 170/123
5: 400m; 1:32; 3:53; 154; 170/126
6: 400m; 1:34; 3:55; 155; 171/127
7: 400m; 1:31; 3:46; 157; 173/131
8: 410m; 1:28; 3:38; 157; 172/131
9: 400m; 1:33; 3:52; 157; 172/134
10: 400m; 1:28; 3:43; 160; 176
I liked the session and I felt it easier than the 6*1K session and the 5K paced session. I was pleased with that I managed to finish strong.
Day 17: No run since it was a travel day back home from vacation.
Day 18 is tomorrow, Friday in which I plan to do the Fartlek session.
There is no race taking place here in Iceland the next days so what do you think I should do on Day 19, 20 and 21? Would you recommend that I then start cycle 3 with the same training paces as in cycle 1 and 2? Maybe running the 4K time trial?
Best regards,
Arnie
Now I am back in Iceland after my vacation with my family in France. I have to admit that it was hard to keep up with all the trainings during the vacation and I had to skip a few easy runs but I did all the quality sessions.
These were my training during the vacation:
Day 7 in the program: easy 30 min run; 5,5 km; Avg Pace 5:28; Avg HR 143
Day 8: 6*1K like I have described in a previous post: Max HR 185
Day 9: easy 30 min run; 5,5 km; Avg Pace 5:28; Avg HR 139
Day 10: easy 67 min run; 12,4 km; Avg Pace 5:25; Avg HR 143
Day 11: Rest
Day 12: 5K paced run. This was my first 5K paced run but in the first cycle I ran a 5K race instead. I ran on a path between the vineyards in France! The goal was to run on my 10K pace, 4:10 on average but push harder for the last km to build confidence: I warmed up with an easy run for 3K and did then some light stretching.
1K; 4:14; Avg HR 151; Max HR 164
2K; 4:09; Avg HR 166; Max HR 170
3K; 4:08; Avg HR 170; Max HR 172
4K; 4:05; Avg HR 172; Max HR 174
5K; 4:02; Avg HR 177; Max HR 180
Total: 20:38
I was pretty happy with the run but I was really tired at the end. I ran easy back home after the paced run for 6K so the total distance covered was 14 km.
Day 13: I had only time for running 2 km this day
Day 14: easy 43 min run, 7,7 km; Avg Pace 5:34, Avg HR 134
Day 15: No time for run â˹
Day 16: 10*400m with 60 sec rest. I did this session now for the first time. I ran back and forth on a path starting really early in the morning, at 7:30. I warmed up with a 3 km easy run.
Lap; Dist; Time; Avg Pace; Avg HR; Max HR/Rest HR
1; 400m; 1:38; 4:03; 144; 162/112
2; 440m; 1:40; 3:51; 151; 167/121
3: 400m; 1:32; 3:51; 153; 168/124
4: 420m; 1:36; 3:47; 155; 170/123
5: 400m; 1:32; 3:53; 154; 170/126
6: 400m; 1:34; 3:55; 155; 171/127
7: 400m; 1:31; 3:46; 157; 173/131
8: 410m; 1:28; 3:38; 157; 172/131
9: 400m; 1:33; 3:52; 157; 172/134
10: 400m; 1:28; 3:43; 160; 176
I liked the session and I felt it easier than the 6*1K session and the 5K paced session. I was pleased with that I managed to finish strong.
Day 17: No run since it was a travel day back home from vacation.
Day 18 is tomorrow, Friday in which I plan to do the Fartlek session.
There is no race taking place here in Iceland the next days so what do you think I should do on Day 19, 20 and 21? Would you recommend that I then start cycle 3 with the same training paces as in cycle 1 and 2? Maybe running the 4K time trial?
Best regards,
Arnie