18-07-2015, 09:32 AM
Completed the 4K time trial today, in windy conditions on a tartan track, so here goes the splits:
Split Time avgHR maxHR
1km 3:35 176 182
2km 3:43 183 186
3km 3:46 185 188
4 km 3:48 187 190
Sum 14:52 183 190
I was targeting 15 mins, so very pleased to beat the target. If I get it right, my paces for the next cycle should be:
4k in 14:52 = 3:43 min/km --> 5k in 18:35
18:35 X 2 +1 min = 10k in 38:10 --> 3:49 min/km, rounded to 3:50 for the 2k session.
Thinking of going for a long run on Monday (1,5 - 2 hrs easy) and also to increase the long run on day 5 to minimum 2hrs. What do you think?
Split Time avgHR maxHR
1km 3:35 176 182
2km 3:43 183 186
3km 3:46 185 188
4 km 3:48 187 190
Sum 14:52 183 190
I was targeting 15 mins, so very pleased to beat the target. If I get it right, my paces for the next cycle should be:
4k in 14:52 = 3:43 min/km --> 5k in 18:35
18:35 X 2 +1 min = 10k in 38:10 --> 3:49 min/km, rounded to 3:50 for the 2k session.
Thinking of going for a long run on Monday (1,5 - 2 hrs easy) and also to increase the long run on day 5 to minimum 2hrs. What do you think?