06-09-2015, 08:18 AM
Week 1: 5 runs & 52km.
Mon: 12k @ 5:44/km avHR 144
Tue: 12k @ 5:23/km avHR 149
Wed: Rest
Thu: 5*2k @3:45.7/km maxHR 181
Fri: Rest
Sat: 13k fell run (752m elevation) @ 7:22/km avHR 155
Sun: 5k @5:02/km avHR140
Figured it was OK to run a slightly higher HR on Tuesday given the rest day on Wednesday. Would it be OK to push Tuesday's session into the 150s?
Thursdays interval session was pretty desperate, by intervals 4 & 5 it was all I could do to force myself to keep running regardless of the pace. I felt rough during the night so not sure if this had any impct on the session. I was expecting a slow time so was pleasantly surprised after adding up the lap times to see I was only .7 of a second above target pace of 3:45. I felt like my legs where the weak link in this run. They had nothing in them on the last 4k.
The splits are:
Split----Avg Pace----Max HR----Avg Run Cadence
LAP1-----00:03:38-----175---------166
LAP2-----00:03:42-----180---------166
LAP3-----00:03:46-----181---------166
LAP4-----00:03:50-----181---------167
LAP5-----00:03:52-----179---------170
Its interesting to compare this to my previous PB on the 2*5 4 weeks ago, the pace is just over 3 seconds quicker this time and the average heart rate is 2 beats lower this time.
Decided on the fell run on Saturday because it was such a nice day. Did just under 1 hour 40. The terrain on a lot of the downs kept me just as slow as the ups!!
Thanks for the suggestion of the temp. Looks like we are going to my normal parkrun so I'm going to do that & aim for 18:30 or less.
Mon: 12k @ 5:44/km avHR 144
Tue: 12k @ 5:23/km avHR 149
Wed: Rest
Thu: 5*2k @3:45.7/km maxHR 181
Fri: Rest
Sat: 13k fell run (752m elevation) @ 7:22/km avHR 155
Sun: 5k @5:02/km avHR140
Figured it was OK to run a slightly higher HR on Tuesday given the rest day on Wednesday. Would it be OK to push Tuesday's session into the 150s?
Thursdays interval session was pretty desperate, by intervals 4 & 5 it was all I could do to force myself to keep running regardless of the pace. I felt rough during the night so not sure if this had any impct on the session. I was expecting a slow time so was pleasantly surprised after adding up the lap times to see I was only .7 of a second above target pace of 3:45. I felt like my legs where the weak link in this run. They had nothing in them on the last 4k.
The splits are:
Split----Avg Pace----Max HR----Avg Run Cadence
LAP1-----00:03:38-----175---------166
LAP2-----00:03:42-----180---------166
LAP3-----00:03:46-----181---------166
LAP4-----00:03:50-----181---------167
LAP5-----00:03:52-----179---------170
Its interesting to compare this to my previous PB on the 2*5 4 weeks ago, the pace is just over 3 seconds quicker this time and the average heart rate is 2 beats lower this time.
Decided on the fell run on Saturday because it was such a nice day. Did just under 1 hour 40. The terrain on a lot of the downs kept me just as slow as the ups!!
Thanks for the suggestion of the temp. Looks like we are going to my normal parkrun so I'm going to do that & aim for 18:30 or less.