21-07-2015, 09:30 PM
Quick update ahead of the 2K session on Thursday. Did 20K easy pace on Monday, time 1hr 51min, meaning 5:33 min/km, with avg HR 142. Had a great day out running, felt good throughout alltough getting kind of stiff/sore feeling in legs at around 15k. Ran completely easy and controlled until the 17k mark, then increased pace for about 1,5k, bringing my HR up to around 165, before cooling down the last km.
Today, day 1 of the cycle, I did 10,25k easy in 1hr flat, meaning 5:51 min/km. I felt tired and sluggish after yesterday's long run and noticed that the speed/HR ratio was much worse than normal with avg HR of 144. Basically I ran considerably slower and only half the distance of yesterday, but still HR was higher. Hope this is normal after the long run on Monday, but definitively planning on very short and easy run tomorrow on day 2 (or possibly even take a rest day) so I recover the best I can for the 2K session on Thursday.
Really loking forward to the 2k session, but being on an island without road connection on vacation I am probably stuck with a slightly hilly dirt road which I do not know very well, meaning I need to be flexible with the pace and factor in perceived effort to some extent. In that case I will start the first couple of intervals with slower pace, probably in the 4:05-4:10 range, to factor in the hills, dirt road and also increasing the likelihood of progressive pace in the session. If I feel I'm in control, I plan to increase speed in get below 4 min/km for the latter intervals.
Today, day 1 of the cycle, I did 10,25k easy in 1hr flat, meaning 5:51 min/km. I felt tired and sluggish after yesterday's long run and noticed that the speed/HR ratio was much worse than normal with avg HR of 144. Basically I ran considerably slower and only half the distance of yesterday, but still HR was higher. Hope this is normal after the long run on Monday, but definitively planning on very short and easy run tomorrow on day 2 (or possibly even take a rest day) so I recover the best I can for the 2K session on Thursday.
Really loking forward to the 2k session, but being on an island without road connection on vacation I am probably stuck with a slightly hilly dirt road which I do not know very well, meaning I need to be flexible with the pace and factor in perceived effort to some extent. In that case I will start the first couple of intervals with slower pace, probably in the 4:05-4:10 range, to factor in the hills, dirt road and also increasing the likelihood of progressive pace in the session. If I feel I'm in control, I plan to increase speed in get below 4 min/km for the latter intervals.