17-09-2015, 03:44 AM
Hi TheEd, just wanted to let you know I am still here. Long post but it covers just about a full cycle.
Current Stats 4k 16:44 5k 21:47 10k 44:47 Resting HR 40 V02Max 49 168.0lbs
Summary is I am just finishing a full cycle, feeling good, no injuries.
Remember I am doing something like a Sub 42.30 program.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day 1 Sep1 10.03 55:57 5:35 148/154 Easy
Day 2 Sep2 Rested
Day 3 Intervals 4x2k 4:17pace no issues
2k 8:15 4:08 161/168/96
2k 8:22 4:11 166/173/99
2k 8:28 4:14 166/172/117
2k 8:39 4:20 166/173/112
Day 4 Sep4 Rested
Day 5 Sep5 14.10 1:06:10 4:42 162/168 way, way, way too fast. 10km @ 45:40
Day 6 Sep6 5.1 26:06 5:07 152/165 tired legs from previous effort
Day 7 Sep7 Rest
Day 8 Sep8 Intervals 6x1k 4:07 Happy with steady effort and good pace strategy
1k 4:04 160/168/112
1k 3:59 165/173/116
1k 3:59 164/172/123
1k 3:56 169/175/112
1k 3:58 169/174/122
1k 3:56 170/178/
Day 9 Sep9 5.2 31:29 6:03 139/147 Decided to try and lower my easy pace
Day 10 Sep10 9.95 1:00:41 6:06 146/153
Day 11 Sep11 Rest
Day 12 Sep12 Rest (couldn't organise time for running)
Day 13 Sep13 10.06 58:35 5:49 141/149 No issues
Day 14 Sep14 4.27 22:13 5:12 149/164 Hilly run, had to make do with running to kindegarden No issues
Day 15 Sep15 Intervals 10x400m 95sec pace, 75sec rest
0.40 1:41 4:13 143/162/115
0.45 1:35 3:31 156/169/126
0.40 1:29 3:43 159/170/124
0.43 1:38 3:48 159/171/131
0.39 1:32 3:56 159/171/131
0.43 1:37 3:46 161/172/135
0.42 1:36 3:49 160/171/125
0.44 1:38 3:43 162/172/127
0.40 1:36 4:00 162/173/121
0.44 1:38 3:43 162/175/ No time to get to track so had to guess a 400m length of pavement. Thus the distance changed each interval. Very Hard effort. Pleased to make this work.
Today I rested as I couldn't find a time to run (work, dentist, and my little one just started kindi school ;o)
So that's about it, just the fartlek tomorrow and then I'll probably run a 5k TT on Saturday (as I missed my 5kTT on Day12). I think I will be aiming to take my 5k PB from 21:47 to 21:30 (so a 4:18 pace). I also will probably run a real race next Saturday morning. It will be a super flat 10k (or could be 5k) and i'd like to go sub 44:00. I was thinking something like this;
Sep 17 Fartlek race pace would be 4:15
Sep 18 Rest
Sep 19 5k TT (aiming 21:30) 4:18
Sep 20 15min v-easy 6:00
Sep 21 30min easy 5:45
Sep 22 1.5hr easy longest run 5:45-6:00
Sep 23 Rest
Sep 24 Fartlek race pace would be 4:15
Sep 25 30min easy 5:45
Sep 26 rest
Sep 27 10k MEC Vancouver race target 4:24
My target weight would be 3lbs lighter at 165
I'm certainly running similar times to the last week in July (which was when I felt at my peak), and I feel like I am mentally more able to push myself. I ran my longest mileage week at around 50km with no issues. So all is good. Looking forward to winter.
nik
Current Stats 4k 16:44 5k 21:47 10k 44:47 Resting HR 40 V02Max 49 168.0lbs
Summary is I am just finishing a full cycle, feeling good, no injuries.
Remember I am doing something like a Sub 42.30 program.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day 1 Sep1 10.03 55:57 5:35 148/154 Easy
Day 2 Sep2 Rested
Day 3 Intervals 4x2k 4:17pace no issues
2k 8:15 4:08 161/168/96
2k 8:22 4:11 166/173/99
2k 8:28 4:14 166/172/117
2k 8:39 4:20 166/173/112
Day 4 Sep4 Rested
Day 5 Sep5 14.10 1:06:10 4:42 162/168 way, way, way too fast. 10km @ 45:40
Day 6 Sep6 5.1 26:06 5:07 152/165 tired legs from previous effort
Day 7 Sep7 Rest
Day 8 Sep8 Intervals 6x1k 4:07 Happy with steady effort and good pace strategy
1k 4:04 160/168/112
1k 3:59 165/173/116
1k 3:59 164/172/123
1k 3:56 169/175/112
1k 3:58 169/174/122
1k 3:56 170/178/
Day 9 Sep9 5.2 31:29 6:03 139/147 Decided to try and lower my easy pace
Day 10 Sep10 9.95 1:00:41 6:06 146/153
Day 11 Sep11 Rest
Day 12 Sep12 Rest (couldn't organise time for running)
Day 13 Sep13 10.06 58:35 5:49 141/149 No issues
Day 14 Sep14 4.27 22:13 5:12 149/164 Hilly run, had to make do with running to kindegarden No issues
Day 15 Sep15 Intervals 10x400m 95sec pace, 75sec rest
0.40 1:41 4:13 143/162/115
0.45 1:35 3:31 156/169/126
0.40 1:29 3:43 159/170/124
0.43 1:38 3:48 159/171/131
0.39 1:32 3:56 159/171/131
0.43 1:37 3:46 161/172/135
0.42 1:36 3:49 160/171/125
0.44 1:38 3:43 162/172/127
0.40 1:36 4:00 162/173/121
0.44 1:38 3:43 162/175/ No time to get to track so had to guess a 400m length of pavement. Thus the distance changed each interval. Very Hard effort. Pleased to make this work.
Today I rested as I couldn't find a time to run (work, dentist, and my little one just started kindi school ;o)
So that's about it, just the fartlek tomorrow and then I'll probably run a 5k TT on Saturday (as I missed my 5kTT on Day12). I think I will be aiming to take my 5k PB from 21:47 to 21:30 (so a 4:18 pace). I also will probably run a real race next Saturday morning. It will be a super flat 10k (or could be 5k) and i'd like to go sub 44:00. I was thinking something like this;
Sep 17 Fartlek race pace would be 4:15
Sep 18 Rest
Sep 19 5k TT (aiming 21:30) 4:18
Sep 20 15min v-easy 6:00
Sep 21 30min easy 5:45
Sep 22 1.5hr easy longest run 5:45-6:00
Sep 23 Rest
Sep 24 Fartlek race pace would be 4:15
Sep 25 30min easy 5:45
Sep 26 rest
Sep 27 10k MEC Vancouver race target 4:24
My target weight would be 3lbs lighter at 165
I'm certainly running similar times to the last week in July (which was when I felt at my peak), and I feel like I am mentally more able to push myself. I ran my longest mileage week at around 50km with no issues. So all is good. Looking forward to winter.
nik