07-02-2017, 02:14 PM
30-01-17
10.49km t/m 1% inc
60:00mins
136 ave hr
149 Peak HR
31-01-17
5.28km t/m 1% inc
30:01mins
129 ave hr
144 Peak HR
15mins upper/core strength training.
01-02-17
Fartleks 3 x 5mins @ 4:25 pace
7.15km t/m 1% inc
40:01mins
131 ave hr
148 Peak HR
02-02-17
7.05km t/m 1% inc
40:01mins
129 ave hr
138 Peak HR
30mins upper/core strength training.
03-02-17
6.94km t/m 1% inc
40:01mins
131 ave hr
149 Peak HR
05-02-17
Stats check:
69.3kg. Lost a bit!
15.5% body fat
Resting HR 47.
5km time trial
6ish km t/m 1% inc
30:00mins
130 ave hr
145 Peak HR
This was not a good day for me. was a long day and due to circumstances I could not get out down to the 1km loop circuit to do this. I tried to do it on the treadmill but the effort was pretty much doomed from the start. Despite it being three hours after having last eaten, about 9pm in the evening, as soon as I started the 3km warm up I had a bad stitch from the off. I managed to run it off and after the 3km upped the pace to 4:29. It was a struggle from the start. about 2.5km in, still feeling affects of bad stitch I developed a pain in the left side of my chest. thought it may pass so kept going for another few hundred meters but the pain did not abate. Immediate stop and off TM to recover. was fin after a few mins. check Pulse for irregularity but recovery rate was normal as was pulse. Pain went and hasn't come back. The 4:29 pace was slower than the Fartlek pace on TM but felt much faster. I was just getting settled into it when pain struck. Anyway, knocked it on head and went to bed. However, it being the end of the first cycle I was not going to miss out on the time trial so I did it the next day instead...
06-02-17
3km warm up
5km time trial
1 - 3:55
2 - 4:34
3 - 4:33
4 - 4:24
5 - 4:00
21:26mins
ave pace 4:18
148 ave hr
178 Peak HR
3km warm down.
Much Better out on the 1km loop. Cold and wet. Was trying to replicate race strategy but didn't realise I had gone out so hard. Didn't realise the next 2km were so slow as thought I was holding 4:25 pace. Didn't bother with sprint finish last few hundred meters otherwise would have been sub 4 last km too! Overall pleased with the effort, it didn't feel as fast or hard as the previous 5km effort but was 30 seconds quicker! Was also good to see an elevated HR. Was starting to think this new HR watch was broken :duh:
Sets me up for next cycle nicely starting Wednesday.
Had a bad cramp in right calf the other day when getting up off sofa so just trying to take it a bit easy on it when I can as it is a bit tender still.
Having said that, will be looking to get the easy runs a bit closer to 140 bpm this time round and hopefully a few more outdoor runs too. Will be looking to do 2km session at 4:20/km ish and 1km session @ 4:10/km ish- feedback welcome on those targets, will go slower if recommended/advised coach!
Darren.
10.49km t/m 1% inc
60:00mins
136 ave hr
149 Peak HR
31-01-17
5.28km t/m 1% inc
30:01mins
129 ave hr
144 Peak HR
15mins upper/core strength training.
01-02-17
Fartleks 3 x 5mins @ 4:25 pace
7.15km t/m 1% inc
40:01mins
131 ave hr
148 Peak HR
02-02-17
7.05km t/m 1% inc
40:01mins
129 ave hr
138 Peak HR
30mins upper/core strength training.
03-02-17
6.94km t/m 1% inc
40:01mins
131 ave hr
149 Peak HR
05-02-17
Stats check:
69.3kg. Lost a bit!
15.5% body fat
Resting HR 47.
5km time trial
6ish km t/m 1% inc
30:00mins
130 ave hr
145 Peak HR
This was not a good day for me. was a long day and due to circumstances I could not get out down to the 1km loop circuit to do this. I tried to do it on the treadmill but the effort was pretty much doomed from the start. Despite it being three hours after having last eaten, about 9pm in the evening, as soon as I started the 3km warm up I had a bad stitch from the off. I managed to run it off and after the 3km upped the pace to 4:29. It was a struggle from the start. about 2.5km in, still feeling affects of bad stitch I developed a pain in the left side of my chest. thought it may pass so kept going for another few hundred meters but the pain did not abate. Immediate stop and off TM to recover. was fin after a few mins. check Pulse for irregularity but recovery rate was normal as was pulse. Pain went and hasn't come back. The 4:29 pace was slower than the Fartlek pace on TM but felt much faster. I was just getting settled into it when pain struck. Anyway, knocked it on head and went to bed. However, it being the end of the first cycle I was not going to miss out on the time trial so I did it the next day instead...
06-02-17
3km warm up
5km time trial
1 - 3:55
2 - 4:34
3 - 4:33
4 - 4:24
5 - 4:00
21:26mins
ave pace 4:18
148 ave hr
178 Peak HR
3km warm down.
Much Better out on the 1km loop. Cold and wet. Was trying to replicate race strategy but didn't realise I had gone out so hard. Didn't realise the next 2km were so slow as thought I was holding 4:25 pace. Didn't bother with sprint finish last few hundred meters otherwise would have been sub 4 last km too! Overall pleased with the effort, it didn't feel as fast or hard as the previous 5km effort but was 30 seconds quicker! Was also good to see an elevated HR. Was starting to think this new HR watch was broken :duh:
Sets me up for next cycle nicely starting Wednesday.
Had a bad cramp in right calf the other day when getting up off sofa so just trying to take it a bit easy on it when I can as it is a bit tender still.
Having said that, will be looking to get the easy runs a bit closer to 140 bpm this time round and hopefully a few more outdoor runs too. Will be looking to do 2km session at 4:20/km ish and 1km session @ 4:10/km ish- feedback welcome on those targets, will go slower if recommended/advised coach!
Darren.