16-01-2016, 08:47 PM
timetorun training history: 2 sub45 cyles, 2 weeks offtraining (4k trial 16'00)
day 3 T=4'10
warmup
2k time 8'08 pace 4'03 bpm 156 effort 3/5
90 sec rest
2k time 8'12 pace 4'05 bpm 165
90 sec rest
2k time 8'25 pace 4'11 bpm 167
90 sec rest
2k time 8'10 pace 4'04 bpm 168 effort 5/5
90 sec rest
cooldown
I did not try to do a fifth 2k for now.
day 5
time 1'33'34 17,54km 5'20 min/km 143 bpm
effort 3/5
I'm starting to enjoy the long run more. Speed is now about 10-15 sec faster at same bpm then 2 months ago. Im staying in 140-150 zone.
The 6x1k will be hell (i read about that supercompensation so looking forward to the suffering and reap the rewards)
Im not sure if i should do day 7, i will stick to 30min easy running like the sub45 cycle while adapting?
Kind regards,
day 3 T=4'10
warmup
2k time 8'08 pace 4'03 bpm 156 effort 3/5
90 sec rest
2k time 8'12 pace 4'05 bpm 165
90 sec rest
2k time 8'25 pace 4'11 bpm 167
90 sec rest
2k time 8'10 pace 4'04 bpm 168 effort 5/5
90 sec rest
cooldown
I did not try to do a fifth 2k for now.
day 5
time 1'33'34 17,54km 5'20 min/km 143 bpm
effort 3/5
I'm starting to enjoy the long run more. Speed is now about 10-15 sec faster at same bpm then 2 months ago. Im staying in 140-150 zone.
The 6x1k will be hell (i read about that supercompensation so looking forward to the suffering and reap the rewards)
Im not sure if i should do day 7, i will stick to 30min easy running like the sub45 cycle while adapting?
Kind regards,