04-06-2016, 10:27 AM
My day 1 run has been dropping to <60 minutes recently so I did a new route on Tuesday. Upped the km from 11.8 to 13.2 & increased the climbing to 320m. It took me 72 minutes so a reasonably good choice.
Day 3 5*2k pace was 3:48, down from 3:51 two weeks ago. The last two 5*2k sessions have felt much better than they used to. I'm aiming to achieve less in them (i.e. I aim for the previous sessions pace & if I feel good bring it in a little rather than targeting a faster pace than last time) & this is shown by the avHR on the last 2 sessions being ~168 whilst it used to be ~173. I'm finishing fast (03:47, 03:48, 03:49, 03:49, 03:45) instead of dieing from interval 3 onwards.
My long run run has been dropping below 90 minutes so I added in an extra 3k to bring it in at 100 minutes (only 18k but with 580m of climbing). Think I will focus on the long run for the next month, slowly increasing it towards the 2 hour mark. Given I am only running 3 times a week I think I need to make the most of those runs. Having said that I am wondering if next week I should go for 4 runs, doing both the 5k paced & long(ish) at the weekend. what do you think?
I ran 42km this week which represents about a 4k increase on last month.
All in all another good week.
Day 3 5*2k pace was 3:48, down from 3:51 two weeks ago. The last two 5*2k sessions have felt much better than they used to. I'm aiming to achieve less in them (i.e. I aim for the previous sessions pace & if I feel good bring it in a little rather than targeting a faster pace than last time) & this is shown by the avHR on the last 2 sessions being ~168 whilst it used to be ~173. I'm finishing fast (03:47, 03:48, 03:49, 03:49, 03:45) instead of dieing from interval 3 onwards.
My long run run has been dropping below 90 minutes so I added in an extra 3k to bring it in at 100 minutes (only 18k but with 580m of climbing). Think I will focus on the long run for the next month, slowly increasing it towards the 2 hour mark. Given I am only running 3 times a week I think I need to make the most of those runs. Having said that I am wondering if next week I should go for 4 runs, doing both the 5k paced & long(ish) at the weekend. what do you think?
I ran 42km this week which represents about a 4k increase on last month.
All in all another good week.