30-08-2015, 09:16 AM
Reasonably good week to the end of the cycle. Did 6 runs & 46km.
Mon: 5k @ 5:59/km avHR 141
Tue: 4k performed on track. See below
Wed: 7k @ 5:57/km avHR 144
Thu: 10k @ 5:16 avHR 159 maxHR 181
Fri: Rest
Sat: Parkrun 5k @ 3:44
Sun: 11k @ 5:36 avHR 144
The 400m intervals went according to plan with an average pace of 3:25/km & the whole thing felt reasonable & not desperate:
Pace-----Max HR----Avg Run Cadence
03:26.5---167---------176
03:14.0---173---------174
03:26.5---172---------168
03:24.8---174---------170
03:26.0---176---------170
03:26.0---177---------170
03:26.7---178---------168
03:28.0---178---------168
03:29.0---179---------172
03:22.5---180---------170
I notice I'm maxing out on the intervals about 10 bpm below race max HR. I'm assuming this is correct as the intervals don't seem to be an all out effort on this training plan?
The parkrun went well but not as well as I hoped for. I was aiming for a pace of 3:42/km. I know GPS is out on the parkrun & based on the last experience I needed an extra 3 seconds on GPS pace to hit actual pace. The final result, GPS gave me a 18:15 (3:39 pace) but as GPS hit 5k about 100m early the official result was 18:38 (3:44 pace). Not sure how much of the difference was a poor racing line by me & how much was GPS error. I notice other people on Strava got accurate GPS distances which makes me think its my racing line. During the run I felt good right up to the last 500m when I suddenly had to dig to maintain pace.
The course segment on Strava shows me 15s faster than 3 weeks ago but with an average HR of 177 as opposed to 175. So I guess part of that 15s is down to me pushing my body closer to its envelope & part due to increase in fitness. If I could continue to improve 15s per month then its around 2 years to sub 33 & around 3.5 years til I break the world 10k record for V40-45, so I'm pretty happy with this level of improvement
I felt I could have got a faster time based on how I felt the first 4.5k, but how I felt the last 500m & the HR average being higher than last time makes me think maybe not.
Splits based on GPS are:
Split---Time-------Avg HR----Max HR---Avg Run Cadence
1-------03:34.5-----162--------170------166
2-------03:39.7-----174--------178------160
3-------03:40.3-----179--------183------158
4-------03:44.3-----183--------185------156
5-------03:38.5-----187--------189------158
[COLOR="Red"]So for the next cycle my intended times are:
2k -3:45
1k -3:35[/COLOR]
there will be no 400m intervals, I only have time for 2 weeks if I am then to get a full 3 weeks for the 10k race. Do you agree with all this?
Next cycle I'm only going to do 5 runs in week 1 & 2 again.
For the long run next Sunday is it OK to do a shorter but hillier run (say 500m) as long as I run for 90 minutes?
Thanks
Mon: 5k @ 5:59/km avHR 141
Tue: 4k performed on track. See below
Wed: 7k @ 5:57/km avHR 144
Thu: 10k @ 5:16 avHR 159 maxHR 181
Fri: Rest
Sat: Parkrun 5k @ 3:44
Sun: 11k @ 5:36 avHR 144
The 400m intervals went according to plan with an average pace of 3:25/km & the whole thing felt reasonable & not desperate:
Pace-----Max HR----Avg Run Cadence
03:26.5---167---------176
03:14.0---173---------174
03:26.5---172---------168
03:24.8---174---------170
03:26.0---176---------170
03:26.0---177---------170
03:26.7---178---------168
03:28.0---178---------168
03:29.0---179---------172
03:22.5---180---------170
I notice I'm maxing out on the intervals about 10 bpm below race max HR. I'm assuming this is correct as the intervals don't seem to be an all out effort on this training plan?
The parkrun went well but not as well as I hoped for. I was aiming for a pace of 3:42/km. I know GPS is out on the parkrun & based on the last experience I needed an extra 3 seconds on GPS pace to hit actual pace. The final result, GPS gave me a 18:15 (3:39 pace) but as GPS hit 5k about 100m early the official result was 18:38 (3:44 pace). Not sure how much of the difference was a poor racing line by me & how much was GPS error. I notice other people on Strava got accurate GPS distances which makes me think its my racing line. During the run I felt good right up to the last 500m when I suddenly had to dig to maintain pace.
The course segment on Strava shows me 15s faster than 3 weeks ago but with an average HR of 177 as opposed to 175. So I guess part of that 15s is down to me pushing my body closer to its envelope & part due to increase in fitness. If I could continue to improve 15s per month then its around 2 years to sub 33 & around 3.5 years til I break the world 10k record for V40-45, so I'm pretty happy with this level of improvement
I felt I could have got a faster time based on how I felt the first 4.5k, but how I felt the last 500m & the HR average being higher than last time makes me think maybe not.
Splits based on GPS are:
Split---Time-------Avg HR----Max HR---Avg Run Cadence
1-------03:34.5-----162--------170------166
2-------03:39.7-----174--------178------160
3-------03:40.3-----179--------183------158
4-------03:44.3-----183--------185------156
5-------03:38.5-----187--------189------158
[COLOR="Red"]So for the next cycle my intended times are:
2k -3:45
1k -3:35[/COLOR]
there will be no 400m intervals, I only have time for 2 weeks if I am then to get a full 3 weeks for the 10k race. Do you agree with all this?
Next cycle I'm only going to do 5 runs in week 1 & 2 again.
For the long run next Sunday is it OK to do a shorter but hillier run (say 500m) as long as I run for 90 minutes?
Thanks