22-07-2015, 02:34 PM
Hi Ed, catch-up.
All is well. legs are sore (tired sore), but Day 8 so that's normal.
So Day 8, all is well. Here is my data.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
4 17Jul Rest
5 18Jul 7.08 40:51 5:46 153/167 30c and knackered this was my 1hour30, I was getting nowhere, a long walk home!
6 19Jul 5.64 30:05 5:20 142/148 ok run.
7 20Jul 10.0k no time but pace was 5:22 144/150 good run
8 21Jul Average 6x1k @ 4:06 155/166/102
breakdown for 6x1k
1.0km 4:08 149/160/ after 2:00mins 82
1.0km 4:08 151/163/ after 1:29mins 91
1.0km 4:06 155/166/ after 1:33mins 100
1.0km 4:02 158/169/ after 1:18mins 113
1.0km 4:08 160/170/ after 1:31mins 111
1.0km 3:58 162/173
My last 6x1k in May was 4:18 avg HR 160. So a whole chunk better. I ran on a real track (I'll do all my 6x1k and 400 on the track now...and maybe 4ks and 4x2k's if I feel like it's less damaging). Controlled. PB 1k @ 3:58.
Next hard day is Day 12 5k paced.
niik
All is well. legs are sore (tired sore), but Day 8 so that's normal.
So Day 8, all is well. Here is my data.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
4 17Jul Rest
5 18Jul 7.08 40:51 5:46 153/167 30c and knackered this was my 1hour30, I was getting nowhere, a long walk home!
6 19Jul 5.64 30:05 5:20 142/148 ok run.
7 20Jul 10.0k no time but pace was 5:22 144/150 good run
8 21Jul Average 6x1k @ 4:06 155/166/102
breakdown for 6x1k
1.0km 4:08 149/160/ after 2:00mins 82
1.0km 4:08 151/163/ after 1:29mins 91
1.0km 4:06 155/166/ after 1:33mins 100
1.0km 4:02 158/169/ after 1:18mins 113
1.0km 4:08 160/170/ after 1:31mins 111
1.0km 3:58 162/173
My last 6x1k in May was 4:18 avg HR 160. So a whole chunk better. I ran on a real track (I'll do all my 6x1k and 400 on the track now...and maybe 4ks and 4x2k's if I feel like it's less damaging). Controlled. PB 1k @ 3:58.
Next hard day is Day 12 5k paced.
niik