27-01-2016, 03:41 AM
Hi Ed,
I completed the 1k interval session today. My results were more consistent than the 2k session, not having to deal with rain helped and I was able to try harder in the dryer conditions.
Monday 25/01
1hr 50min easy - 5:32/km 152bpm
Total distance: 20km
First half was with a friend who runs at a slower pace, 6min/km 142bpm heart rate. Second half I increased pace to 5min/km but HR went to 165bpm. This is probably a bit too close to tempo pace for an easy day?
Tuesday 26/01
46min easy - 5:28/km 148bpm
Total distance: 8.4km
I feel this is pretty close to my ideal easy pace now. Ran alone at 180 steps per minute.
Wednesday 27/01
6x1k intervals - 90sec rests
2.4k warm up
1k interval - 3:48/km 179bpm
1k interval - 3:45/km 178bpm
1k interval - 3:50/km 176bpm
1k interval - 3:48/km 179bpm
1k interval - 3:47/km 177bpm
1k interval - 3:48/km 179bpm
3.7k warm down
Total distance: 12.5km
All completed at 190 steps per minute cadence. This was a very hard session, after the second interval I wasn't sure I would be able to complete all 6, but somehow I did. My HR peaked at 190 at the end of the last interval and I felt quite nauseous for the last few hundred meters, the first time I've had this effect from running. Very pleased with the results though!!!
My long run last week was 1hr35 and this week was 1hr50, I've not had any difficulty running long distances so far. I won't be able to run much longer than 1hr50 as I can't take more than 2hrs for lunch break which is when I run. I hope to cover 20km on long easy days for the rest of the training, is this reasonable TheEd?
Thanks again for your help
I completed the 1k interval session today. My results were more consistent than the 2k session, not having to deal with rain helped and I was able to try harder in the dryer conditions.
Monday 25/01
1hr 50min easy - 5:32/km 152bpm
Total distance: 20km
First half was with a friend who runs at a slower pace, 6min/km 142bpm heart rate. Second half I increased pace to 5min/km but HR went to 165bpm. This is probably a bit too close to tempo pace for an easy day?
Tuesday 26/01
46min easy - 5:28/km 148bpm
Total distance: 8.4km
I feel this is pretty close to my ideal easy pace now. Ran alone at 180 steps per minute.
Wednesday 27/01
6x1k intervals - 90sec rests
2.4k warm up
1k interval - 3:48/km 179bpm
1k interval - 3:45/km 178bpm
1k interval - 3:50/km 176bpm
1k interval - 3:48/km 179bpm
1k interval - 3:47/km 177bpm
1k interval - 3:48/km 179bpm
3.7k warm down
Total distance: 12.5km
All completed at 190 steps per minute cadence. This was a very hard session, after the second interval I wasn't sure I would be able to complete all 6, but somehow I did. My HR peaked at 190 at the end of the last interval and I felt quite nauseous for the last few hundred meters, the first time I've had this effect from running. Very pleased with the results though!!!
My long run last week was 1hr35 and this week was 1hr50, I've not had any difficulty running long distances so far. I won't be able to run much longer than 1hr50 as I can't take more than 2hrs for lunch break which is when I run. I hope to cover 20km on long easy days for the rest of the training, is this reasonable TheEd?
Thanks again for your help