09-12-2015, 01:52 AM
Hey TheEd like I said, right now, it's been hard to schedule regular training sessions (I am able to run but some days I can't commit and have to go for a quick 5k only). Last week wife had to travel and had to stay with Kids messing even more with my training... so....
Last week ran an easy 13k with friends (5:31/km with 5-6km in a pace from 4:39-4:53);
Had also a 4k (4:40/km with 5:53/4:08/4:23/4:18), a 3.7k (4:32/km)/
10k with friends in the rain (5:12/km with last 2km at 4:43/km) - had scheduled a long 30k+ run with a group of friends but didn't woke up on time so 10k in the rain...;
so today, since I can't commit, right now, to a training cycle I decided to run back home from a few errands I had to do for my mother: was ready for a quick 5k because it was starting to rain and was expecting some heavy showers.... to my surprise it stopped raining as I was reaching the 5k mark so I decided to run some more:
distance - pace/km - HR - HRmax - cadenceAvg
5km - 4:35 - 161 - 177 - 178
2 min walking 143
2km - 4:32 - 166 - 174 - 182
2 min walking 146
2km 4:34 - 169 - 175 - 186
2 min walking 149
1km - 5:09 - 166 - 172 - 182
1 min walking 158
.83km - 4:17 - 172 - 182(crazy spike) - 192
4 min walking/jogging/water stop
2.35km - 5:02 - 167 - 175 - 184
(with last km at 4:45)
After the 9k (was kind of following the 4x2km routine.... kind of as you can see) didn't stressed much about pace, messed with the distance (ran .83 when should have ran 1km) and continued till the 15k mark (had to pick the kids at school so 15k was the most I could run today).
I'm sad I wasn't expecting a full training session and didn't stayed in the correct time interval for the 2km parts but still felt great and finished the run strong, with a lot more to give, with these partials:
5km - 22:54
10km - 48:27 (with 6minutes, walking for about 800m)
12km - 58:33 (with 7minutes, walking for about 960m)
15km - 1:14:47 (with 11minutes, walking/jogging for about 1.5km)
If time permits I plan to go for an easy 30min tomorrow (and maybe day after tomorrow)
Will try keeping you up to date whenever I can start the correct running cycle.
Last week ran an easy 13k with friends (5:31/km with 5-6km in a pace from 4:39-4:53);
Had also a 4k (4:40/km with 5:53/4:08/4:23/4:18), a 3.7k (4:32/km)/
10k with friends in the rain (5:12/km with last 2km at 4:43/km) - had scheduled a long 30k+ run with a group of friends but didn't woke up on time so 10k in the rain...;
so today, since I can't commit, right now, to a training cycle I decided to run back home from a few errands I had to do for my mother: was ready for a quick 5k because it was starting to rain and was expecting some heavy showers.... to my surprise it stopped raining as I was reaching the 5k mark so I decided to run some more:
distance - pace/km - HR - HRmax - cadenceAvg
5km - 4:35 - 161 - 177 - 178
2 min walking 143
2km - 4:32 - 166 - 174 - 182
2 min walking 146
2km 4:34 - 169 - 175 - 186
2 min walking 149
1km - 5:09 - 166 - 172 - 182
1 min walking 158
.83km - 4:17 - 172 - 182(crazy spike) - 192
4 min walking/jogging/water stop
2.35km - 5:02 - 167 - 175 - 184
(with last km at 4:45)
After the 9k (was kind of following the 4x2km routine.... kind of as you can see) didn't stressed much about pace, messed with the distance (ran .83 when should have ran 1km) and continued till the 15k mark (had to pick the kids at school so 15k was the most I could run today).
I'm sad I wasn't expecting a full training session and didn't stayed in the correct time interval for the 2km parts but still felt great and finished the run strong, with a lot more to give, with these partials:
5km - 22:54
10km - 48:27 (with 6minutes, walking for about 800m)
12km - 58:33 (with 7minutes, walking for about 960m)
15km - 1:14:47 (with 11minutes, walking/jogging for about 1.5km)
If time permits I plan to go for an easy 30min tomorrow (and maybe day after tomorrow)
Will try keeping you up to date whenever I can start the correct running cycle.