22-01-2016, 01:50 AM
Hi TheEd! Thankyou for the guidance, I have been sticking closely to the training schedule as advised and following Tallon's progress as a good example. As suggested I moved intervals day starting next week to Wednesday following a short easy run on Tuesday and the long run on Monday. Friday is now my tempo run. I hope this will mean I'm more recovered on interval days.
Wednesday 20/01
5km tempo - 4:33/km 169bpm
Total duration: 23min
I had planned a slightly longer tempo run but had very limited time to run this day.
Friday 22/01
4x2k intervals - 2min rests
~2k warm up
2k interval - 7:58min 3:59/km 175bpm 190spm
2k interval - 8:04min 4:02/km 176bpm 185spm
2k interval - 8:04min 4:02/km 176bpm 185spm
2k interval - 8:18min 4:09/km 177bpm 185spm
~1k warm down
Total duration: 56min
This day was very tough. It was very sunny in the morning so I put on sunblock, then it rained during the intervals and washed the sunblock into my eyes which I was not prepared for. Very distracting. I didn't monitor my pace during the last interval as it was raining too much, I was really struggling by this stage and my pace slipped. After the first interval I reduced my steps per minute from 190 to 185, not sure if this made it easier or harder to maintain my target pace.
I have no running scheduled over the weekend, but will likely have a moderately intense 2 hour futsal game on Sunday. Looking forward to long easy run on Monday.
Wednesday 20/01
5km tempo - 4:33/km 169bpm
Total duration: 23min
I had planned a slightly longer tempo run but had very limited time to run this day.
Friday 22/01
4x2k intervals - 2min rests
~2k warm up
2k interval - 7:58min 3:59/km 175bpm 190spm
2k interval - 8:04min 4:02/km 176bpm 185spm
2k interval - 8:04min 4:02/km 176bpm 185spm
2k interval - 8:18min 4:09/km 177bpm 185spm
~1k warm down
Total duration: 56min
This day was very tough. It was very sunny in the morning so I put on sunblock, then it rained during the intervals and washed the sunblock into my eyes which I was not prepared for. Very distracting. I didn't monitor my pace during the last interval as it was raining too much, I was really struggling by this stage and my pace slipped. After the first interval I reduced my steps per minute from 190 to 185, not sure if this made it easier or harder to maintain my target pace.
I have no running scheduled over the weekend, but will likely have a moderately intense 2 hour futsal game on Sunday. Looking forward to long easy run on Monday.