18-07-2015, 10:19 AM
Thanks for the tips. I've dropped the stretch & exercise that was aggrevating the knee.
Fartlek went well. I kept the HR at low 160s for the 30 min run. Ran about 3:45 for the quick minutes.
Today I went for a 10k PB on the track. I was targetting 38:20 but ended-up with 38:26, I'm putting the six seconds down to a sore throat.... A new PB & almost a minute quicker than previous.
LAP PACE MAX HR
1 03:46 166
2 03:47 171
3 03:51 174
4 03:51 179
5 03:50 180
6 03:50 182
7 03:53 184
8 03:56 185
9 03:54 186
10 03:48 186
Average cadence was 160. I think I need to use easier runs to improve this.
You can probably see from the data that I cracked on lap 7. I thought I'd be lucky to average 3:53 at this point so when I saw 3:51 average on lap 10 I felt very motivated and hence the quicker last lap.
Pleased with performance from cycle 1. I think I'd benefit from the recovery runs but I'm going to stick to every other day until I see an improvement in the knee.
For the 5*2k intervals next week I'm thinking of increasing the pace to 3:45 to 3:50.
The knee was grumpling a little towards the end of the today's run (feels fine know) so as the next two days are recovery runs I'm not running either. Next run is the 60-70minute easy distance.
Thanks
Leon
Fartlek went well. I kept the HR at low 160s for the 30 min run. Ran about 3:45 for the quick minutes.
Today I went for a 10k PB on the track. I was targetting 38:20 but ended-up with 38:26, I'm putting the six seconds down to a sore throat.... A new PB & almost a minute quicker than previous.
LAP PACE MAX HR
1 03:46 166
2 03:47 171
3 03:51 174
4 03:51 179
5 03:50 180
6 03:50 182
7 03:53 184
8 03:56 185
9 03:54 186
10 03:48 186
Average cadence was 160. I think I need to use easier runs to improve this.
You can probably see from the data that I cracked on lap 7. I thought I'd be lucky to average 3:53 at this point so when I saw 3:51 average on lap 10 I felt very motivated and hence the quicker last lap.
Pleased with performance from cycle 1. I think I'd benefit from the recovery runs but I'm going to stick to every other day until I see an improvement in the knee.
For the 5*2k intervals next week I'm thinking of increasing the pace to 3:45 to 3:50.
The knee was grumpling a little towards the end of the today's run (feels fine know) so as the next two days are recovery runs I'm not running either. Next run is the 60-70minute easy distance.
Thanks
Leon