28-02-2016, 09:06 AM
Hi TheEd,
Thanks for the reply! I guess learning to focus and maintain pace is an important skill to practice in running, if I don't keep an eye on my pace data I tend to lose focus and run too fast on easy days or too slow on hard days!
Monday 22/02
1hr 51min easy - 5:35/km 149bpm
Total distance: 20km
Tuesday 23/02
52min easy - 5:59/km 143bpm
Total distance: 9km
Wednesday 24/02
3.6k warm up
6x 1k with 60s-90s rests @ 3:50/km, 180spm
1k - 3m45s - 170bpm
1k - 3m47s - 172bpm
1k - 3m47s - 175bpm
1k - 3m49s - 176bpm
1k - 3m50s - 177bpm
1k - 3m44s - 178bpm
3.6k warm down
Total distance: 13.6k
Rests were closer to 90sec before the last 2 intervals. Workout felt easier than the last time I did it, but was still very challenging. All intervals completed at 180 step per min, last 1k interval session cadence was 190spm.
Friday 26/02
1k warm up
10k time trial - 4:10/km 177bpm
2k warm down
10k time: 41:43min
It is two weeks from the race, as I have never run 10k at full effort I wanted to try so that I can better understand my limits going into the race. The initial splits were 4:08, 4:04, 4:06, in the later half of the run I struggled with focus and slipped to 4:15, 4:22, 4:23, but finished with 3:53. In the race I will hold back at 4:10-4:15 for the first 3k and try to settle into 4:05-4:10 after that.
Thanks for the reply! I guess learning to focus and maintain pace is an important skill to practice in running, if I don't keep an eye on my pace data I tend to lose focus and run too fast on easy days or too slow on hard days!
Monday 22/02
1hr 51min easy - 5:35/km 149bpm
Total distance: 20km
Tuesday 23/02
52min easy - 5:59/km 143bpm
Total distance: 9km
Wednesday 24/02
3.6k warm up
6x 1k with 60s-90s rests @ 3:50/km, 180spm
1k - 3m45s - 170bpm
1k - 3m47s - 172bpm
1k - 3m47s - 175bpm
1k - 3m49s - 176bpm
1k - 3m50s - 177bpm
1k - 3m44s - 178bpm
3.6k warm down
Total distance: 13.6k
Rests were closer to 90sec before the last 2 intervals. Workout felt easier than the last time I did it, but was still very challenging. All intervals completed at 180 step per min, last 1k interval session cadence was 190spm.
Friday 26/02
1k warm up
10k time trial - 4:10/km 177bpm
2k warm down
10k time: 41:43min
It is two weeks from the race, as I have never run 10k at full effort I wanted to try so that I can better understand my limits going into the race. The initial splits were 4:08, 4:04, 4:06, in the later half of the run I struggled with focus and slipped to 4:15, 4:22, 4:23, but finished with 3:53. In the race I will hold back at 4:10-4:15 for the first 3k and try to settle into 4:05-4:10 after that.