11-03-2015, 12:22 AM
Thanks TheEd,
A quick update on progress:
Day 9 | 33:04min | 6.66km | Avg Pace 4:57 | Avg HR 132
Day 10 | 1:00:00hr | 12.3km | Avg Pace 4:52 | Avg HR 133 (Treadmill @1.5%)
Day 11 | Rest
Day 12 | 5km Paced run | 20:18
Day 13 | 58:23min | 12.12km | Avg Pace 4:49 | Avg HR 130
Day 14 | 30:45min | 6.4km | Avg Pace 4:48 | Avg HR 131
Day 15 10x400m @ 1:26-1:30 R60sec
Rep | Time | MHR | RHR
1 | 1:30 | 101 | 54
2 | 1:28 | 153 | 90
3 | 1:27 | 153 | 99
4 | 1:25 | 159 | 97
5 | 1:25 | 155 | 100
6 | 1:25 | 162 | 121
7 | 1:25 | 161 | 96
8 | 1:24 | 161 | 88
9 | 1:26 | 162 | 93
10 | 1:19 | 170
Total: 14:14 (last time was 14:39)
Average : 1:25
Day 16 | 39:54min | 8.22km | Avg Pace 4:51 | Avg HR 130
A lot of improvement happening. As I had hoped getting more consistency with the easy runs, and HR is lower while pace is about the same. As per earlier post the 5km paced run was a good surprise. The 400m intervals went well, felt strong and controlled throughout the session.
Overall things are going well this cycle, just the final prep session tomorrow and 5km race on Saturday. Hope to be able to report a sub-20 result for that one :please:.
A quick update on progress:
Day 9 | 33:04min | 6.66km | Avg Pace 4:57 | Avg HR 132
Day 10 | 1:00:00hr | 12.3km | Avg Pace 4:52 | Avg HR 133 (Treadmill @1.5%)
Day 11 | Rest
Day 12 | 5km Paced run | 20:18
Day 13 | 58:23min | 12.12km | Avg Pace 4:49 | Avg HR 130
Day 14 | 30:45min | 6.4km | Avg Pace 4:48 | Avg HR 131
Day 15 10x400m @ 1:26-1:30 R60sec
Rep | Time | MHR | RHR
1 | 1:30 | 101 | 54
2 | 1:28 | 153 | 90
3 | 1:27 | 153 | 99
4 | 1:25 | 159 | 97
5 | 1:25 | 155 | 100
6 | 1:25 | 162 | 121
7 | 1:25 | 161 | 96
8 | 1:24 | 161 | 88
9 | 1:26 | 162 | 93
10 | 1:19 | 170
Total: 14:14 (last time was 14:39)
Average : 1:25
Day 16 | 39:54min | 8.22km | Avg Pace 4:51 | Avg HR 130
A lot of improvement happening. As I had hoped getting more consistency with the easy runs, and HR is lower while pace is about the same. As per earlier post the 5km paced run was a good surprise. The 400m intervals went well, felt strong and controlled throughout the session.
Overall things are going well this cycle, just the final prep session tomorrow and 5km race on Saturday. Hope to be able to report a sub-20 result for that one :please:.