29-01-2017, 03:53 PM
26-01-17
5.26km t/m 1% inc
30:03mins
127 ave hr
27-01-17
10.45km t/m 1% inc
60:02mins
130 ave hr
29-01-17
1km loop park.
3km warm up
5km paced:
1 - 4:32min/km
2 - 4:29min/km
3 - 4:23min/km
4 - 4:20min/km
5 - 4:10min/km
Total time 21:54
Ave HR: 146
Peak HR: 155ish tbc
3km warm down and jog home.
It was another cool day. Set off at 11am. Weather deteriorated through session and the rain kept me cool during the paced effort. Getting going on the paced effort was tough. The first third was a struggle to get ryrhymn and generally felt tired. Not surprising on only 4.5hours sleep last night! Anyway, warmed into it and again managed to improve throughout the session and run negatives. There wasn't quite enough in the tank for a sub 4 last lap, I could have pushed harder but just didn't have the inclination to and was wary about running too quick. (No quicker than 21:30). Was hoping for about 22 and pleased with just pipping under it.
So far through this cycle I have been surprised that I have managed to run this kind of pace. At the beginning o thought I may have been around 20s per k slower so pretty pleased with efforts so far. Still, I don't think there is enough in my legs to achieve a sub 45 10k yet despite this time today. I was even thinking this on the way round the park during the paced run today haha!
I feel a lot more secure with the philosophies of the cycle this time around. I understand it a lot better having time to reflect on things whilst unable to run. Maybe the experiences of the last few years have matured me as a runner, maybe having been pushing for too much too quickly when on cycle before has hit home. We'll see how it goes over next few months. I am looking forward to seeing how thing progress.
Hope you are all having a good weekend, I am enjoying mine also.
Darren.
5.26km t/m 1% inc
30:03mins
127 ave hr
27-01-17
10.45km t/m 1% inc
60:02mins
130 ave hr
29-01-17
1km loop park.
3km warm up
5km paced:
1 - 4:32min/km
2 - 4:29min/km
3 - 4:23min/km
4 - 4:20min/km
5 - 4:10min/km
Total time 21:54
Ave HR: 146
Peak HR: 155ish tbc
3km warm down and jog home.
It was another cool day. Set off at 11am. Weather deteriorated through session and the rain kept me cool during the paced effort. Getting going on the paced effort was tough. The first third was a struggle to get ryrhymn and generally felt tired. Not surprising on only 4.5hours sleep last night! Anyway, warmed into it and again managed to improve throughout the session and run negatives. There wasn't quite enough in the tank for a sub 4 last lap, I could have pushed harder but just didn't have the inclination to and was wary about running too quick. (No quicker than 21:30). Was hoping for about 22 and pleased with just pipping under it.
So far through this cycle I have been surprised that I have managed to run this kind of pace. At the beginning o thought I may have been around 20s per k slower so pretty pleased with efforts so far. Still, I don't think there is enough in my legs to achieve a sub 45 10k yet despite this time today. I was even thinking this on the way round the park during the paced run today haha!
I feel a lot more secure with the philosophies of the cycle this time around. I understand it a lot better having time to reflect on things whilst unable to run. Maybe the experiences of the last few years have matured me as a runner, maybe having been pushing for too much too quickly when on cycle before has hit home. We'll see how it goes over next few months. I am looking forward to seeing how thing progress.
Hope you are all having a good weekend, I am enjoying mine also.
Darren.